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03.23.18

23
Mar

03.23.18

Warm Up

At very low intensity (walk through pace):
15 Calorie Row or Bike + 15 Slow Air Squats
10 Calorie Row or Bike + 10 Slow Air Squats
5 Calorie Row or Bike + 10 Slow Air Squats

then…

3 – 2 – 1:
Spiderman and Reach, each side

Inchworms

then…

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

then..

5 clean grip RDL

4 clean pulls

3 clean high pulls

2 power cleans

1 squat clean

 

Skill:  Take 10:00 to establish your heavy for the complex

1 hang power clean

1 front squat

2 shoulder to overhead

WOD

100 Burpees for Time

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