Warm Up:500 Meter Easy Row, into: 2 Rounds: 3 Spiderman and Reach, each leg 5 Sit-Ups 3 Inchworms 5 Sit-Ups
then . . .
Band Assisted Perfect Stretch (green band on the rig and you lunge perpendicular to the rig x 30 seconds per side Band Assisted Lat Stretch x 30 seconds per side
and finish with . . .
Two sets of: Banded Hip Bridges x 10 reps each Banded Good-Mornings x 10 reps Banded Air Squats x 10 reps Cossack lunge x 10 reps each side
Skill: cleans 8 Sets of the Complex: Pausing Clean Pull + Squat Clean + Front Squat
On the Pausing Clean Pull, pause for a full 2 seconds at each position. On the Squat Clean, pause for a full 2 seconds in the bottom of the squat before standing. On the Front Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.
Pausing Clean Pull – We are looking to pause for our 2 seconds at (3) different positions: Pause #1 – 3 inches off the floor Pause #2 – Knee-level Pause #3 – Power position
Set 1-2 @ 50% 1 RM clean Set 3-4 @55% Set 5-6 @60% Set 7-8 @65%
WOD: 6:00 AMRAP 6 power cleans 135/95 or 115/75 or 95/65 12 push ups