08.10.18

Dynamic Mobility, Activation and Warm-Up
Two sets of:   https://www.youtube.com/watch?v=4LHVL8_4NnM
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Curtsy Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs

Rest as needed

Barbell Warm up for Clean & Jerk

5 reps of each
clean grip RDL
clean high pull
muscle clean
front squat
push press
tall clean
hang clean
push jerk

5:00 EMOM- build load
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
hang clean- all on a minute

Skill: Clean & Jerk every 1:30 for 9 sets

Clean + Jerk
*Set 1 @ 70%
*Set 2 @ 75%
*Set 3 @ 80%
*Set 4 @ 84%
*Set 5 @ 88%
*Set 6-8 @ 92% or higher

WOD
Fran
21-15-9
Thrusters
pull ups