12.04.18

Warm Up
3 easy rounds of:

250m row or bike
one length crab walk forward
one length crab walk backward
10 (5 each leg) box step downs- start at the top of the box and step down, tap the ground and quickly drive up
https://www.youtube.com/watch?v=p0g2kKvYu7k - with no weight
10 ring rows with a slight pause at the top




Hips/shoulders/thoracic spine complex
https://www.instagram.com/p/BqqKZsogYHq/
2 sets of 3 reps of the complex- change your DB weight the second set
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.

Barbell Warm Up- perform 5 sets building load

hang power clean + front squat with a pause at the bottom
hang power clean with a pause at the receiving and then the squat
hang squat clean

Skill: power clean + front squat

Complete 6 sets of one rep power clean + 1 rep front squat @ 75-80%
unload weight if reps aren't perfect!

WOD
4 RFT
12 power cleans 135/95   115/75    95/65
10 wall balls 20/14
8 HSPU or sub piked hspu from box or floor