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04.05.18

5
Apr

04.05.18

Warm Up

3 Rounds:
1:00 Light Row
5 Scap Retractions + 1-2 Strict Pulls
7 Pushups

9 PVC platter squats

2 Rounds:
:30s Deep squat progressions
:30s Samson Stretch, 15s each side
:30s Inchworms

Mobility:

Tricep smash on racked barbell x :30 each side

Shoulder opener stretch on racked barbell x :45

Couch stretch x :45 each leg

Clean warm up- empty bar, then light load for round 2

5 clean grip RDLs

4 clean pulls

3 clean high pulls

2 power cleans

1 squat clean

WOD
3:00 AMRAP
7 cal bike
12 power cleans 135/95
3:00 Rest

3:00 AMRAP
7 cal bike
8 power cleans 155/115
3:00 Rest

3:00 AMRAP
7 cal bike
4 power cleans 185/135

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