11.01.16- 1RM Day!
Warm Up: 3:00 dynamic warm up Three sets of: T-Spine Pulse x 8 reps place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down Russian Baby Makers x 10 reps Band Pass Thrus in Squat x 8-10 reps
Primer: Clean warm up 2 rounds- empty bar then with 95/65 clean grip Romanian DL x 3 clean high pull below knees x 3 muscle clean x 3 front squat x 3 hang power clean x 3 clean below the knee x 3
15:00 Find 1 RM Clean
Skill Set: 9:00 EMOM min 1: DUs as many unbroken DUs min 2: wall walks x 2-3 reps min 3: pistols x 6 reps