04.05.18

Warm Up 3 Rounds: 1:00 Light Row 5 Scap Retractions + 1-2 Strict Pulls 7 Pushups

9 PVC platter squats

2 Rounds: :30s Deep squat progressions :30s Samson Stretch, 15s each side :30s Inchworms

Mobility:

Tricep smash on racked barbell x :30 each side

Shoulder opener stretch on racked barbell x :45

Couch stretch x :45 each leg

Clean warm up- empty bar, then light load for round 2

5 clean grip RDLs

4 clean pulls

3 clean high pulls

2 power cleans

1 squat clean

WOD 3:00 AMRAP 7 cal bike 12 power cleans 135/95 3:00 Rest

3:00 AMRAP 7 cal bike 8 power cleans 155/115 3:00 Rest

3:00 AMRAP 7 cal bike 4 power cleans 185/135