Thursday-180104

Warmup: 2 sets- 12 cal airbike, 30 sec alterating Captain Morgan, 10 banded good mornings, then- movement prep with Coach

WL: Power Clean- 12 min to est heavy set of 3

Conditioning: AMRAP 3:
12/9 Calorie Airbike
12 Power Cleans (135/95)
Rest 3:00
AMRAP 3:
12/9 Calorie Airbike
8 Power Cleans (155/105)
Rest 3:00
AMRAP 3:
12/9 Calorie Airbike
4 Power Clean (185/115)

Mobility:
-2 min hip capsule external rotation
-2 min lacrosse ball glutes