10.11.17

Warm Up200m run/row 2 TGU- one each side with light weight 200m run/row 2 muscle cleans + 2 front squats + 2 push press- empty bar 200m run/row :20 handstand hold then.... Forward Arm Swings x 10 reps Reverse Arm Swings x 10 reps Bear Hug Arm Swings x 10 reps Over and Back Arm Swings x 10 reps

Mobility: Banded scarecrows x 2:00 https://www.youtube.com/watch?v=JxPiBVJSqK4&feature=youtu.be Wrist stretches x :30 each position

 

Skill: Push Press 6 sets of 4 reps sets 1-3 build load- suggested start @50-55% sets 4-6 remain

Clean warm up: 3 reps of each at bar weight or less then 30% 1RM clean clean pull from mid-thigh clean high pull from mid-thigh power clean from mid-thigh power clean from knees power clean

 

WOD 10:00 AMRAP 5 HSPU - Scale to box or downward dog HSPU- scale up to strict 10 Power cleans 135/95 or 60% your 1RM