Workout cross training – Mon, Jan 30

Mission Fitness – cross training

Power Cleans and Push Jerks (10 Rounds for weight)

Every Minute For 10 Minutes:
5 Power Cleans and Push Jerks
*use weight that can be cycled smoothly for 5 touch and go reps. Goal is not to drop the bar between reps.

METCON (3 Rounds for time)

RX:
3 Rounds For Time:
15 Handstand Pushups
20 Weighted Abmat Situps (35/25)
20 Barbell Front Squat(95/75)
Scaled:
3 Rounds For Time:
15 Double Dumbbell Push Press (30/20)
20 Abmat Situps
20 Double Dumbbell Front Squats (30/20) or barbell (75/55)

Mobility:
1 min Foam Roll
1 min Seal Stretch
1 min Tricep Lacrosse Ball or Foam Roller Smash (each side)