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04.18.17 Get ready to clean!

18
Apr

04.18.17 Get ready to clean!

Warm Up:
2:00 row/run/bike
20 skaters -total
couch stretch x :45 each side
Y,T, W’s x 10 reps at each

Primer: 3 Rounds
DB lateral raises x :15 (not to exceed 5lbs each hand)
Hercules hold w/ thumbs up x :15
rest :30

Abs: hollow hold progression 2 https://www.youtube.com/watch?v=r-PdZKvYZEE&feature=youtu.be
3 Rounds
Lower with straight legs- hold :10
Extend arms overhead- hold :10
each position is done slowly with back on floor

Clean warm up:
5 reps @ each with empty barbell
clean pull below knee
muscle clean
front squat
tall clean
hang power clean
clean below knee

Skill: complex 12:00 to complete 4-6 sets of
Power Clean x 2 + front squat x 1
start at 60-70% of clean

WOD:
AMRAP 4:00
Hang squat clean x 4 155/105 135/95 115/75
Burpee over bar x 6
Rest 3:00
AMRAP 6:00
OHS x 6 135/95 115/75 95/65
Muscle up x 2 or C2B pull ups x 5

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