FRIDAY

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Shoulders/T-Spine 

S2. Disc Shoulders 

POWER CLEAN and JERK

Within a 12 min block  

FITNESS 

Build to a Heavy 

Single Power Clean and Jerk

PERFORMANCE 

Build to a Heavy 

Single Squat Clean and Jerk 

 

CONDITIONING

FULL SEND FRIDAY

14 min AMRAP 

FITNESS 

1 KB Swing 

2 KB Goblet Squat 

3 Burpees 

4 HR Pushups to Target

PERFORMANCE 

1 Clean and Jerks

2 Front Squats 

3 Burpee Bar Hops 

4 HR Pushups 

2 Clean and Jerks

3 Front Squats 

4 Burpee Bar Hops

5 HR Pushups 

3 Clean and Jerks

4 Front Squats 

5 Burpee Bar Hops

6 HR Pushups 

Etc.... until time expires  

AKL Ladies 

Mobility and Maintenance

Walking Dynamic Series

Use the length of the room 

3 Rounds 

S1. 8 Barbell Back Squats 

S2. 6 Band Assisted Pullups + 8 L-Sit DB Press 

S3. 12 Lying T2B (slow/controlled) 

Conditioning 

16 min AMRAP 

Run 200m 

16 DB Snatch (Alternating) 

16 Box Jumps or Step-Ups 

16 DB Hang Clean and Press (Alternating)

16 Ab Mat Situps