04.18.17 Get ready to clean!

Warm Up:2:00 row/run/bike 20 skaters -total couch stretch x :45 each side Y,T, W's x 10 reps at each

Primer: 3 Rounds DB lateral raises x :15 (not to exceed 5lbs each hand) Hercules hold w/ thumbs up x :15 rest :30

Abs: hollow hold progression 2 https://www.youtube.com/watch?v=r-PdZKvYZEE&feature=youtu.be 3 Rounds Lower with straight legs- hold :10 Extend arms overhead- hold :10 each position is done slowly with back on floor

Clean warm up: 5 reps @ each with empty barbell clean pull below knee muscle clean front squat tall clean hang power clean clean below knee

Skill: complex 12:00 to complete 4-6 sets of Power Clean x 2 + front squat x 1 start at 60-70% of clean

WOD: AMRAP 4:00 Hang squat clean x 4 155/105 135/95 115/75 Burpee over bar x 6 Rest 3:00 AMRAP 6:00 OHS x 6 135/95 115/75 95/65 Muscle up x 2 or C2B pull ups x 5