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10.10.16

10
Oct

10.10.16

Warm Up
1:00 jump rope
:30 mini-band monster walk
1:00 jumping jacks
:30 banded glute bridges
:30 clam shells

Skill:
2 sets of 5 reps of Tall Clean + FS + Jerk 45/35
2 sets of 5 reps of Tall Clean + FS+ Jerk 65/55

3 sets of 2 reps of High Hang Clean + FS @65%

3-Stop Halting Clean Deadlift + Clean from 2″ Below the Knee + Clean @ 70-75%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before cleaning from there, drop the barbell, set-up properly and perform a full clean with a 2 second pause in the receiving position)

WOD:
4RFT
4 Tire FlipsIMG_3751
8 Power Cleans 155/105
12 Walking lunges with twist holding a 20/15# DB
*make sure to stay square with the hips. Hold DB with extended arms

 

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