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10.11.17

11
Oct

10.11.17

Warm Up
200m run/row
2 TGU- one each side with light weight
200m run/row
2 muscle cleans + 2 front squats + 2 push press- empty bar
200m run/row
:20 handstand hold
then….
Forward Arm Swings x 10 reps
Reverse Arm Swings x 10 reps
Bear Hug Arm Swings x 10 reps
Over and Back Arm Swings x 10 reps

Mobility:
Banded scarecrows x 2:00

Wrist stretches x :30 each position

 

Skill: Push Press
6 sets of 4 reps
sets 1-3 build load- suggested start @50-55%
sets 4-6 remain

Clean warm up:
3 reps of each at bar weight or less then 30% 1RM clean
clean pull from mid-thigh
clean high pull from mid-thigh
power clean from mid-thigh
power clean from knees
power clean

 

WOD
10:00 AMRAP
5 HSPU – Scale to box or downward dog HSPU- scale up to strict
10 Power cleans 135/95 or 60% your 1RM

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