01.24.18

Warm Up 400 Meter Row or 15 Calories on the Assault Bike

and then …

T-Spine Hold on Foam Roller for 1:00

At the 5:00 mark, complete: Two sets of: Squat Rocks x 60 seconds

Spiderman lunges + reach x 10 reps

Inchworm + push up  x 5 reps

Barbell Warm up for cleans- 2 sets, 5 reps with an empty bar, then 3 reps with light weight clean grip RDL clean pulls muscle clean front squat tall clean hang power clean clean from below the knee

SKill: Cleans

6:00 EMOM High hang clean x 1 rep @60-65%

6:00 EMOM Hang clean x 1 rep @75-80%

6:00 E2M Clean x 1 rep 80-85%

WOD For Time 10-8-6-4-2 Power Cleans 155/105 135/95 115/75 20 reps DUs after each set of cleans or 40 singles