11.01.18

Warm Up
2 Rounds:
250 Meter Row, 6 Spiderman and Reach
250 Meter Row, 5 Russian baby makers
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.



Mobility:
hips- set up a band at hip height or lower across the rig. Standing next to the band, swing one leg over the band followed by the other leg. Keep your arms in a prisoner stance with hands behind the head and elbows out. Squeeze shoulder blades together. 6-8 reps each side

ankles- squat hold with a heavy sandbag or a plate for 1:00


shoulders- with a theraband perform 10 reps of each: 5 sec W hold, pull aparts, diagonal pull aparts, pass thrus



Power Clean Warm Up
Completed with an empty barbell:
5 Good Mornings
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Hang Muscle Cleans


5:00 EMOM Build steadily through the following complex

1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean

WOD
4 RFT
300m Row or run
18 feet overhead walking lunges 45/25 plate- sub 18' HS walk
10 air squats
5 power cleans 155/105 135/95 115/75