05.12.17

Warm Up:3 rounds 50 single unders 10 burpees no push up 3 clean pulls + 3 power cleans- start with empty bar and load per round

Mobility: 10 wall slides :20 ankle stretch with band on rig :20 spiderman stretch each side :30 superman hold- heels together

Front rack assisted barbell stretch x 3 cycles each person https://www.youtube.com/watch?v=ZjzjpBp4A-M&

Skill: cleans 5:00 EMOM 1 x clean + 2 front squats @ 70% clean max

4:00 EMOM 1 x clean + 1 front squat @ 75%

3:00 EMOM 1 x clean (should definitely be squat clean) @ 80%

WOD: 10:00 AMRAP Perform this complex as many times as possible. Every 1:00 starting at 0:00 on the clock, do 5 burpees. 1 Deadlift 1 Hang power clean 1 Front squat 1 Push press RX 115/75 scaled 75/55