12.21.18

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side

glute activation: https://www.instagram.com/p/BmwtGtUnhn1
 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: barbell complex
5 Hang Power Cleans
5 Front Squats
5 Reverse Lunges/leg Alternating
rest 90sec x 4-5 sets

**keeping the weight at an optimal level for technique and form.


WOD
5 RFT
9 bar facing burpees
7 hang squat cleans 155/105 115/75 95/65
5 box jumps 24/20"