12.19.17
Warm Up:
300m row or bike
5 strict press
5 push press
3 split jerk
10 reps Cossack squats
200m row or bike
5 muscle cleans
5 tall cleans
3 power clean
10 spiderman lunges + reach
Mobility:
Wrist stretches x :30 each position
Couch stretch x 1:00 each side
Foam roll thoracic and lats x 2-3:00
Barbell 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
WOD
Clean complex- build to heaviest load in 8 sets
Each complex should be unbroken
Power clean
Push jerk
Front squat
Hang power clean
Split jerk
Post wod: abs
On a running clock for 3:00
start at 0:00- 0:10
1 tuck up + 1 v-ups + hold hollow position
:10-:20
repeat complex
:20-:30
repeat complex
:30-:60
rest