"KB Clean & Press"

sumo deadlift.jpg

Warm Up (NFT):

  • Foam Roll (Lumbar Spine & Hamstrings)

Then...

  • Max Distance Row (1 Min)

Then...

Down & Back:

  • Lunge
  • Reverse Lunge
  • High Kick

Then...

3 x 10:

  • Weighted Glute Bridge
  • Banded Good Morning
  • Band Pull Aparts

Skill (5-10 Minutes):

Spend the next few minutes working on KB Clean & Press.  Make sure you catch the KB in a good front rack position and the transfer to overhead is comfortable.

Strength (3 x 5):

  • Sumo Deadlift
    * Try adding 5# from last week *

Buy In (For Time):

  • 5 Atomic Burpees

Met-Con (12 Minute AMRAP):

  • 7 Single Arm KB Clean & Press + OH 20yd Walk (R)
  • 7 Single Arm KB Clean & Press + OH 20yd Walk (L)
  • 21 Sit Ups
  • 200m Run

Cash Out (For Time):

  • 5 Atomic Burpees

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Foam Roll