10.10.16

Warm Up1:00 jump rope :30 mini-band monster walk 1:00 jumping jacks :30 banded glute bridges :30 clam shells

Skill: 2 sets of 5 reps of Tall Clean + FS + Jerk 45/35 2 sets of 5 reps of Tall Clean + FS+ Jerk 65/55

3 sets of 2 reps of High Hang Clean + FS @65%

3-Stop Halting Clean Deadlift + Clean from 2″ Below the Knee + Clean @ 70-75% (pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before cleaning from there, drop the barbell, set-up properly and perform a full clean with a 2 second pause in the receiving position)

WOD: 4RFT 4 Tire FlipsIMG_3751 8 Power Cleans 155/105 12 Walking lunges with twist holding a 20/15# DB *make sure to stay square with the hips. Hold DB with extended arms