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02.16.18

16
Feb

02.16.18

Warm Up:
3:00 Row or bike

Dynamic Stretches x 2 rounds
Reverse Alternating Lunge x 6 steps
Alternating Cossack Lunge x 6 reps
Bear Crawl x 6 reps

Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction

Four sets of:
Jump Rope x 20 seconds

Goblet squat x 20 seconds

Rest x 20 seconds

Barbell warm up:
3 reps of each
clean grip RDL
clean pull
muscle clean
front squat
hang power clean
squat clean

Skill: cleans

Every 90 seconds for 9:00 (6 sets)

1 clean lift off + 1 clean

start at 45-50% 1RM clean and add 10# for each round

WOD

3 Rounds- score is reps of power cleans

3:00 Work  2:00 rest

12 cal row

20 box step ups with 25/15# plate held to chest (10 steps each leg)

remaining time is max reps power cleans 155/105   125/85    95/65

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