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01.03.18

3
Jan

01.03.18

Warm up:
250m row
hang from pull up bar x :30
strict pull ups x 3-5 reps
250 m row
kip swings x 5 reps
banded lat pull ups x 15 reps
then..

With an empty barbell, perform:
Clean-Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Power Clean x 3 reps
Rest as needed; then repeat

Mobility:

Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each
Couch stretch x :30 each side
Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch

Skill: cleans
5 sets of 1 rep clean pull + 1 rep clean
start at 60% and build

then…
3 sets of 2 reps clean segment deadlift
perform at 90% with a :02 pause at 1″ off the floor, the knee, and mid-thigh

WOD
3 RFT
8 squat cleans 135/95 95/65
16 C2B pull ups- sub pull ups or ring rows
24 cal row

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