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05.12.17

12
May

05.12.17

Warm Up:
3 rounds
50 single unders
10 burpees no push up
3 clean pulls + 3 power cleans- start with empty bar and load per round

Mobility:
10 wall slides
:20 ankle stretch with band on rig
:20 spiderman stretch each side
:30 superman hold- heels together

Front rack assisted barbell stretch x 3 cycles each person
https://www.youtube.com/watch?v=ZjzjpBp4A-M&

Skill: cleans
5:00 EMOM
1 x clean + 2 front squats @ 70% clean max

4:00 EMOM
1 x clean + 1 front squat @ 75%

3:00 EMOM
1 x clean (should definitely be squat clean) @ 80%

WOD:
10:00 AMRAP
Perform this complex as many times as possible. Every 1:00 starting at 0:00 on the clock, do 5 burpees.
1 Deadlift
1 Hang power clean
1 Front squat
1 Push press
RX 115/75
scaled 75/55

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