07.19.18

 

Warm Up
300m row or run
2 easy rounds of:

10 MB hamstring curls
10 MB hip bridges
10 empty bar muscle cleans
10 empty bar push press


Mobility:
Two sets of:
Dumbbell suitcase RNT split squat x 8  reps each side https://www.youtube.com/watch?v=8htaPttaaVA


then:
hip flow:  https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly 

 

banded external rotation press- https://www.instagram.com/p/BiaCoBvBao2/?taken-by=squat_university 

Try this 5 reps each side with a theraband or very light weight band


Skill: 20:00 to establish your heavy 1 rep thruster

 

WOD
For Time
15 power cleans  95/65
15 front squats   95/65
15 shoulder to overhead  95/65

50 DUs
10 power cleans
10 front squats
10 S2OH

50 DUs
5 power cleans
5 front squats
5 S2OH
50 DUs