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06.07.17

7
Jun

06.07.17

Warm Up:
1:00 light row
10 walking lunges with twist
6 squat jumps
1:00 light row
3x thru kip and cadence complex ( 2 kip swings + 2 knees to chest + 2 TTB)
1:00 light row
3x thru gymnastics complex (inchworm to plank + descend to bottom of push up + scorpion stretch to right and left + push up back to plank + walk feet forward to hands)
Skill: Bulgarian split squats
3 sets of 15 each leg- heavier DB then last time

Primer:
Barbell warm up: empty barbell
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats
then…
5 clean mid-hang jumps
5 clean mid-hang pulls
5 muscle cleans
5 tall cleans
WOD: for time
100 double unders or 300 singles
15 power cleans 205/145 or 80% 1RM clean
40 TTB or hanging knee raises
15 power cleans
100 double unders

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