WEDNESDAY Nov 30 Written By David Koni MOBILITY/SPECIFIC PREP M1. Lacrosse Ball Hip Flexor M2. Wall Couch Stretch SP. Broomstick/Barbell ComplexSTRENGTH EMOM 10Barbell Complex 1 Power Clean 1 Hang Squat Clean 1 Push Jerk CONDITIONING FITNESS 12/8 Cal Airbike AMRAP 16PERFORMANCE 16/12 Cal Airbike 8 Hang Power Cleans 60/40 16 Med Ball Situps 9/6 8 HR Pushups David Koni
WEDNESDAY Nov 30 Written By David Koni MOBILITY/SPECIFIC PREP M1. Lacrosse Ball Hip Flexor M2. Wall Couch Stretch SP. Broomstick/Barbell ComplexSTRENGTH EMOM 10Barbell Complex 1 Power Clean 1 Hang Squat Clean 1 Push Jerk CONDITIONING FITNESS 12/8 Cal Airbike AMRAP 16PERFORMANCE 16/12 Cal Airbike 8 Hang Power Cleans 60/40 16 Med Ball Situps 9/6 8 HR Pushups David Koni
