07.24.18


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.

Power Clean and Jerk 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 Split Jerk Strict Presses (press from spit position)

Build steadily through the following complex:
1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean
3 Split Jerks

Mobility:
hip flow  https://www.instagram.com/p/Bh7BCJ4BraN/?saved-by=tangletowncrossfit

wrist flow  https://www.instagram.com/p/BevdU-7BzT9/?saved-by=tangletowncrossfit

banded shoulder stretches with the thera band
        1.  W's
        2. pull aparts
        3. diagonals
        4. pass thrus

WOD
Take 20:00 to find today's heavy on this complex:
4 deadlifts
3 hang power cleans
2 front squats
1 shoulder to overhead


POST WOD
A.  every :90 for 3 sets tuck L-sit on parallettes
B. 30 reps tuck rock to tuck sit  https://www.youtube.com/watch?v=EtIa7Xt54kY&feature=youtu.be