12.19.17

Warm Up:300m row or bike 5 strict press 5 push press 3 split jerk 10 reps Cossack squats

200m row or bike

5 muscle cleans 5 tall cleans 3 power clean 10 spiderman lunges + reach

Mobility: Wrist stretches x :30 each position Couch stretch x 1:00 each side Foam roll thoracic and lats x 2-3:00

Barbell Warm up:

5 clean grip RDLs 5 clean high pulls 5 muscle cleans 5 front squats 5 clean grip push press 5 tall cleans 5 hang power cleans 5 cleans below the knee

WOD Clean complex- build to heaviest load in 8 sets Each complex should be unbroken Power clean Push jerk Front squat Hang power clean Split jerk

Post wod: abs On a running clock for 3:00 start at 0:00- 0:10 1 tuck up + 1 v-ups + hold hollow position :10-:20

repeat complex :20-:30

repeat complex :30-:60

rest