11.16.18

Warm Up
300m row or bike
3 rounds
Skater Squat x 6/leg - the reach behind and torso lean places a great emphasis on the posterior leg muscles.

https://www.instagram.com/p/BpFfS3oh-OK/
Hang power clean x 10 - empty bar
Prisoner tall kneeling to standing x 10 reps ( 5 each side)

Mobility:
elevated heel extended plate squat With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep body weight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position. Hold for 30 seconds and do 3 reps.✅

Bird dog exercise- on all 4s kick your heel back of one leg and extend the opposite arm out. Don’t let any movement occur at your spine during this leg movement. Hold for 10 seconds before returning to the start.✅ Do 10 reps (5 each side) for 2 sets.



Skill: cleans
4 sets of hang power cleans

set 1: 4 reps @ 60%

set 2: 4 reps @ 65%

set 3: 3 reps @ 70%

set 4: 3 reps @ 75%

4 sets of 2 reps clean segment deadlift @ 80-85%

pause :03 at 1" off floor, mid- patella, mid-thigh and then return slowly to the floor

WOD
10:00 AMRAP
21 DUs or 42 singles
14 lateral burpees over bar
7 hang squat clean thrusters 95/65