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12.06.17

6
Dec

12.06.17

Warm Up:
Two sets of:
Assault Bike x 30 seconds
Deep Squat Progression x 3 reps
Push-Ups x 10 reps

Mobility:
Banded lat stretch x :45 each side
Wall squat hold x 1:30
Wrist stretches x :30 each position
Tricep smash on racked barbell x 1:00 each side

Barbell warm up:
With an empty barbell, perform:
Clean-Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Power Clean x 3 reps
Rest as needed; then repeat

Skill: cleans- start with light load and build to no more then 65-70% 1RM clean
3 sets of 3 reps high hang cleans
then..
3 sets of 1 x high hang clean + 1 x hang clean
then…
3 sets of 1 x hang clean + 1 x clean from the ground

WOD
10-8-6-4-2  power cleans 155/105
15-12-9-6-3 TTB- sub ttb laying on the ground or V-ups
20 DUs in between each  round- sub 40 singles

*round 1 would look like this: 10 power cleans + 15 TTB + 20 DUs

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