03.18.19

Warm Up

EMOM x 9mins:
1st - 20m Filly Carry/arm https://www.youtube.com/watch?v=8g-7b6y2q5E&feature=youtu.be
2nd - Theraband Tall Plank Lateral Crawl 6m/side https://www.youtube.com/watch?v=w2s9W71MEhg&feature=youtu.be
3rd - 30sec Kettlebell Psoas March https://www.youtube.com/watch?v=kxPs571CGlk&feature=youtu.be

OHS mobility:  https://www.instagram.com/p/BujNM0DAnVZ/
4 drills to improve OHS
1. banded OHS drill x 10 presses each arm- light weight
2.  OHS exaggeration drill x 5 squats
3.  prone lift offs x 15 reps
4. bent over Y raises x 8 reps/side- light weight



Skill  OHS
Take 10:00 to build to today's heavy 1 RM OHS


Clean warm up with empty barbell
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 reps


WOD
AMRAP  4:00
4 hang squat cleans  155/105   115/75   95/65
30 DUs x 2 singles


Rest 3:00

AMRAP 6:00
6 OHS  135/95   95/65   75/55
2 muscle ups/ 4 C2B pull ups/ 4 strict pull ups