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12.11.17

11
Dec

12.11.17

Warm Up:
Coach led dynamic warm up
jog in a circle changing movements as you jog
1. arm swings
2. high knees
3. butt kicks
4. shuffle
5. grapevines
6. skip
Line Drills:inchworm with hollow position push up

straddle inchworm- move weight mostly to shoulders and then toe tap or toe drag up to your hands
bear walk- hide ears with arms
crab walk both directions
lunge with arms OH
Walk on toes/ heels

Mobility: partner shoulder stretch x :20 each person- on person sits on the floor, legs extended and arms extended overhead. Another person slides arms through their partners extended arms and around to their shoulder blades. Hands should rest on shoulders with fingers down and palms in. Squeeze the arms and pull slightly up while pushing into the shoulder.

Clean Warm Up

5 clean grip RDLs
5 clean high pulls
5 muscle cleans
5 front squats
5 clean grip push press
5 tall cleans
5 hang power cleans
5 cleans below the knee

Skill: Clean complex
Clean pull + Clean + 2 reps Jerk
set 1-2 @ 70%
set 3-5 @ 75%
set 6-7 @ 80%
set 8 @ 85%

Skill: Gymnastics Complex from a box (scale to a plate)
perform 1 rep pike hspu + 1 rep shoulder tap each side + 1 rep decline push up
Keep adding a rep each round until failure. No rest between rounds

WOD:
8:00 AMRAP
8 HSPU sub piked from a box
10 SDLHP with KB 72/53
12 Wall balls 20/14 to 10′ target

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