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01.24.18

24
Jan

01.24.18

Warm Up

400 Meter Row or 15 Calories on the Assault Bike

and then …

T-Spine Hold on Foam Roller for 1:00

At the 5:00 mark, complete:
Two sets of:
Squat Rocks x 60 seconds

Spiderman lunges + reach x 10 reps

Inchworm + push up  x 5 reps

Barbell Warm up for cleans- 2 sets, 5 reps with an empty bar, then 3 reps with light weight
clean grip RDL
clean pulls
muscle clean
front squat
tall clean
hang power clean
clean from below the knee

SKill: Cleans

6:00 EMOM
High hang clean x 1 rep @60-65%

6:00 EMOM
Hang clean x 1 rep @75-80%

6:00 E2M
Clean x 1 rep 80-85%

WOD
For Time
10-8-6-4-2 Power Cleans 155/105 135/95 115/75
20 reps DUs after each set of cleans or 40 singles

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