06.07.17

Warm Up:1:00 light row 10 walking lunges with twist 6 squat jumps 1:00 light row 3x thru kip and cadence complex ( 2 kip swings + 2 knees to chest + 2 TTB) 1:00 light row 3x thru gymnastics complex (inchworm to plank + descend to bottom of push up + scorpion stretch to right and left + push up back to plank + walk feet forward to hands) Skill: Bulgarian split squats 3 sets of 15 each leg- heavier DB then last time

Primer: Barbell warm up: empty barbell 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses + Reach 5 Stiff-Legged Deadlifts 5 Front Squats then... 5 clean mid-hang jumps 5 clean mid-hang pulls 5 muscle cleans 5 tall cleans WOD: for time 100 double unders or 300 singles 15 power cleans 205/145 or 80% 1RM clean 40 TTB or hanging knee raises 15 power cleans 100 double unders