150317

“May the strength of God pilot us, may the wisdom of God instruct us, may the hand of God protect us, may the word of God direct us. Be always ours this day and for evermore." - St. Patrick

 

- Strength - 

3 position Clean & Jerk - (floor, knee, power)

10min to establish a heavy single - build from 60%. If you fail, drop 10# and start again. 

 

- Conditioning - 

"Pot O' Gold"

3 rounds for time of:

400m run w/ KB  (1.5/1)

17 burpee KB clean & press  (1.5/1)

15 KB swings  (1.5/1)

** 17min time cap ** 

 

- Mobility - 

- Front hip opener - 

Inside pelvis mash via Supernova/softball x 3-5min ea 

In between belly button & pelvis mash via supernova/softball x 3-5min ea side

In between pelvis & ribcage lateral mash via supernova/softball x 3-5min ea side

Banded hip flexor stretch of love x 3-5min ea side