01.24.17

Warm Up:Two sets of: T-Spine Pulse on bench x 10 pulses Kettlebell Ankle Pulse x 10 pulses per side Deep Squat Progression x 5 reps

and then …

Two sets of: Row 300 meters @ a conversational pace

Skill: mid-hang clean 1 set empty bar, 1 set with weight 3 x mid-hang clean jump 3x mid-hang clean pull 3x tall muscle clean 3x tall clean

6:00 EMOM mid-hang power clean + clean @ 65-75% then.. 4:00 EMOM clean pulls x 2 reps @100%- these aren't high pulls

WOD: 4 RFT 12 Box jumps 8 Hang power cleans 135/95 or 115/75 1 Rope Climb or 2 up/downs