01.17.18

Warm Up:250m row 10 box step ups 10 goblet squats 10 KB swings

250m row 10 muscle cleans 10 front squats 10 kip swings

Mobility: Banded assisted upper anterior chain opener x 1:30 Inchworm + scap push up + press up x 5 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&index=6& 3-5 kip swings

Clean 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

WOD Team of 3 round 1 Each person needs to complete 3 rounds of the following- one round at a time 5 hang power cleans 155/105 115/75 95/65 10 box jump overs 24/20" Rest 2:00 round 2 Each person needs to complete 2 rounds of the following- one round at a time 10 front squats 155/105 115/75 95/65 10 C2B pull ups or ring rows Rest 2:00 round 3 Each person needs to complete 2 rounds of the following- one round at a time 40 DUs or 10 attempts 15 KB swings 53/35