08.23.19 'Slasher'

Warm Up
2 rounds

100m run
10 x shoulder taps/side
10 x banded lateral walks
5/side lateral box step ups
10 x glute bridges on a box



Mobility:

2 sets of 3 eccentric pull ups- start at the top of the bar and slowly let yourself down- 5 seconds
5 deep squat progressions
30 second T-spine stretch on foam roller
5 each side active shoulder flexion hovers https://www.instagram.com/p/Bxv-F2njkBu/ (starting at 4th clip on video)



Clean warm up with empty barbell
-Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat



Skill
Every 1:30 for 7 sets (10:30)
1 power clean + 2 front squats- weight is based on 1 RM squat clean
set 1-2 @ 65-70%
set 3-4 @ 70--75%
set 5-6 @ 75-80%
set 7 @ 85%

WOD
Slasher
13:00 AMRAP
50 DB alternating snatch 50/35 35/20
40 burpees
30 TTB
20 HSPU

scaled
40 DB snatches 35/20 20/15
30 burpees
20 hanging knee raises
10 Box HSPU or seated DB strict press