08.17.18

3 Rounds:
1:00 Light Row or Bike or Run
3 Scap Retractions + 1-2 Strict Pull-Ups
5 Hand-Release Pushups
:30s Deep Squat Progressions

2 Rounds:
12 Empty Barbell Deadlifts (6 Stiff-Legged, 6 Conventional)
15 Sit-Ups
12 Single leg good morings- barbell on your back and use one leg for the good morning- other can be on the floor behind the working leg or in the air behind the working leg- use good balance

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw


1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI


Skill: Deadlifts
Sumo deadlift + conventional deadlift
2 reps of each for 6 sets - starting at 55-60% and build load




WOD
3:00 AMRAP
200m run- out garage door and around to front door by bikes
8 power cleans 165/115   115/75   95/65
3:00 Rest

3:00 AMRAP
200m run
4 power cleans 185/125   135/95    115/75