02.17.17 Dumb Bell Power

Warm Up:Partner row 200m plate squats 15/10 # Partner row 200m single leg Romanian DL with KB Partner row 200m banded squats

Mobility: Superhero Complex: Spiderman lunge + Superman hold: generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds. Hip Circles x 10 rotations Hawaiian Squats x 10 reps- holding onto the rig, cross one leg over the knee of the other leg and squat down Deep squat progression x 5 reps Banded lat stretch x :30 each side

Primer: Four sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes

Goal loading per set (by %): *Set 1 – 70-75% *Set 2 – 75-80% *Set 3 – 80-85% *Set 4 – 85+%

WOD: 5 RFT 7 DB squat clean thrusters 35/25 10 Pull ups or 2-3 muscle ups

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