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| The mobility position: often confused with the post metcon recovery position |
3 Rounds:
Light Stone Shoulders x 2
Sled Drag 20m
Dynamic Warm-Up/Burg WU
Beginner Strength:
Deficit DL: Heavy set of 5 (not 5RM)
Int/Advanced Strength:
ME Front Squat: 1, 1, 1, 1, 1 (all at or above 90%)
Power Snatch: 8 x 2 as heavy as possible with good form
Between the leg sled drag: 4 x 20m Heavy
MetCon:
AMRAP 30s on, 30s off for 10 mins:
1 Power Clean 185/115#
3 Lateral Jumps over the bar
5 Air Squats
*Repeat as many times as possible in the 30s. After finishing the 30s rest, continue on where you left off.
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