11.14.17

Warm Up:Jump rope 1:00 5 inchworms 10 slow and controlled RDLs with empty barbell Skaters :30 5 inchworms 10 slow and controlled OHS with empty barbell Tuck jumps :30 5 deep squat progressions 10 strict presses with with empty barbell then... 3 rounds of the kip cadence complex 2 kip swings + 2 knee tucks + 2 TTB

Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Push Press 6 sets of 3 reps set1- 55% set2- 65% set3- 70% set4-6 stay at 75%

WOD 3:00 AMRAP Deadlift x 8 reps 245/185 TTB x 15 reps sub hanging knee raises DUs x 50 reps or 100 singles

Rest 3:00

3:00 AMRAP Deadlift x 8 reps 225/155 TTB x 15 reps DUs x 50 reps

Rest 3:00

3:00 AMRAP Deadlift x 8 reps 185/125 TTB x 15 reps DUs x 50 reps