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06.16.17

16
Jun

06.16.17

Warm Up:
2:00 row or bike
10x samson stretch
8 x spiderman stretch
15 x banded air squats
10x each side banded clam shells

Clean warm up:
5 reps of each with empty barbell
3 reps each with light weight

Clean grip RDL
Clean pull below the knee
Muscle clean
Front squat
Push press
Tall clean
Hang power clean
Clean below the knee
Skill: clean complex (18:00)
Clean pull + power clean + front squat + push jerk
Every 2:00 for 6:00
50-55% x 3 reps each
Every 2:00 for 6:00
60-65% x 2 reps each
Every 2:00 for 6:00
70-75% x 1 rep each

WOD:
For Time
30 DB snatches 50/35
55 Double unders or x 2 singles
20 DB snatches
55 DUs
10 DB snatches
55 DUs
* snatches need to be alternating with DB hitting the ground on every rep

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