12/11/18 – 181211

Group Warm up 

Group Mobility 

Strength 

Back squat – 5×3 – Rest 2:00 between sets. Build to a heavy triple on the Day!

WOD ( Workout of the Day ) 

Every 2 minutes x 8 rounds.

8/6 Assault bike calories + 3 Touch & go power cleans.

*Build the weight each set. Score = Highest touch and go triple within the 8 rounds.

*The goal is to work explosiveness under cardiovascular fatigue! Sprint the bike and go heavy on the cleans!!

 

Extra: Stiff leg deadlifts 2/3 x 8-10 reps. 

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