02.21.19

Warm Up:

bike/row 2:00
then 2 rounds of:
10 single leg RDLs
10 goblet squats
5 scap pull ups
5 kip swings
5 ring rows

Mobility:

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Psoas march- band around the soles of the feet- march your knees up as high as they can go- stretching the band apart. x 10 reps each side


banded uppper body: use the therabands for these https://www.instagram.com/p/Bjskn7-hklm/

5x 'W' holds for 5-10 seconds each
10 x band pull aparts
10 x diagonal band pull aparts
10 x banded pass thrus

Skill: cleans
First establish the power position and the spot where your bar will make contact with your mid thigh. Do a few taps here. Then do 3-5 reps of three taps and a power clean with empty bar.

Second establish the hang position. Your shoulders are over the bar and weight is mid-foot to heel here. Do 3-5 reps power clean from this position and each time make contact at your power position.


High hang power clean x 2 reps at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%

Hang power cleans x 2 reps at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%


Primer: TTB drill on low racked bar- if time
https://www.instagram.com/p/BtT0QbpB0rW/

scaled version: https://www.instagram.com/p/BtUDUKAgiBq/


WOD
11:00 AMRAP
10 power cleans 115/75 95/65 75/55
9 TTB or hanging knee raises
8 burpee box jumps 24/20"