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10.03.17

3
Oct

10.03.17

Warm Up
Three sets @ 50-60% effort:
Assault Bike x 15/10 calories
Banded Air Squats x 10 reps

Mobility:
One set of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 45 seconds per side

Barbell Warm Up
5 Good mornings
5 Back squats
5 Elbow rotation
5 Strict presses
5 Stiff-legged Deadlifts
5 Front squats

Skill: power cleans
5 sets at 70% 1 RM C & J
2 x power clean + 1 push press

WOD
5 RFT
200m run
14 (7each side) x step ups with plate 45/25 -bear hug plate
7 x hang power cleans 155/105 135/95 115/75

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