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03.15.18

15
Mar

03.15.18

Warm Up:
2:00 row or bike

2 easy rounds of:
7 box jumps
7 ring rows
4 inchworms
4 Cossack lunges each side
4 air chair swings

Two sets of:
Pass Thrus in a Squat x 10 reps
T-Spine Pulse on bench x 30 seconds

Barbell Warm-Up
With an empty barbell, complete the following:
Clean Grip RDL x 3 reps
Clean Pull x 3 reps
Power clean x 3 reps
Front Squats x 3 reps with a 2 second hold at the bottom
Tall clean x 3 reps
Clean x 3 reps

Primer:

3 sets of 3 reps – build light load

1 muscle clean + 2 tall cleans

6:00 EMOM

1 rep clean @ 50% and build over 6 sets + 2-3 reps TTB

WOD

For Time

9 power cleans  135/95  95/65

20 TTB- sub ttb on the floor or tuck ups/v-ups

6 power cleans 155/105   115/75

10 TTB

3 power cleans 185/135   135/95

5 TTB

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