07.06.17 Partner AMRAP

Warm Up400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Mobility: 25 seated low banded rows- seated close to the rig, use a blue band tied to the rig at chest level. Neutral or underhang grip. Row to stomach level. Abs engaged(avoid mid-section arching). Banded lat stretch x :30 each side Banded good mornings x 20 reps

 

Primer: 3 sets of 3 reps dip drive- building load https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ

 

Skill: Push Press Dip and drive vertically through the heels, thrusting the bar overhead with the hip drive and finishing by pressing out with the arms. 4 sets of 6 reps same weight as 6/19/17 keep same load across

WOD: With a partner 14:00 AMRAP Person A: farmer carry 200m 72/53 each hand Person B: completes as many rounds while partner is farmer carrying 4 ball slams 30/20 6 power cleans 135/95 or 115/75 or 95/65 8 lateral hops over the barbell *person A picks up where person B left off in the amrap *record number of farmer carries and total reps as a team