06.12.18

Warm Up400m bike, run or row 3 rounds of:

10 MB hamstring curls 10 Pallof press each side 30 sec wall sit march- in your sit, lift one leg and hold for :03, then switch legs

Mobility: ankle stretch- place one foot on top of an elevated surface in a lunge position x:30 each side one length crab walk forward and backward 10 shrimp squats each leg

Barbell Warm up- empty bar then 95/65

2 reps clean high pull 2 reps slow pull power clean (take 4 sec to the knee) 2 reps power clean

Skill: power clean complex 6 sets of the following- build load, start at 60%

1 rep segmented clean pull - pause at the knee 1 rep segmented power clean- pause at the knee 1 rep power clean

WOD 15:00 EMOM Min 1: sprint to the fence and back- 100% effort Min 2: 5 touch and go squat cleans @ 55-60% Min 3: 8 hspu or 8 piked hspu from a box or 16 shoulder taps in a plank position