03.07.17 Mr. Perfect

Warm Up3:00 bike/run/row or jump Two sets of: T Raises x 10 reps (face down, raising straight arms at 90 degrees) Y Raises x 10 reps (face down, raising straight arms at 45 degrees) I Raises x 10 reps (face down, raising straight arms in front)

then...

Donkey kicks x 10 reps Ring rows x 8 reps Hand plank shoulder taps x 20 reps

Mobility: Wall slides x 10 reps Hand plank to press lean x 5 reps https://www.youtube.com/watch?v=MHaDWJswqY4&feature=youtu.be Lateral monster walks x 10 each direction Deep squat progressions x 5 reps

Clean Warm Up:

3 reps of each with no weight, then with light weight mid-hang clean jump mid-hang clean pull tall muscle clean tall clean WOD: Mr. Perfect 10-8-6-4-2 HSPU 2-4-6-8-10 Power Cleans 155/105 or 135/95 or 95/65