01.06.17
Warm Up:2:00 row, bike or jump 2 rounds 15 push ups 15 empty bar thrusters
Mobility 2 sets of... Banded good mornings x 10 Banded clam shells x 15 Kossack stretch x 8 each side Scorpion stretch x 5 each side Superhero complex- spiderman stretch + superman hold
Skill: Deadlifts 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @90%
WOD:
3 Rounds
3:00 work/ 3:00 rest
3 Power Cleans
3 Front Squats
3 Push Jerks
round 1- 135/95 or 95/65
round 2- 155/105 or 115/75
round 3- 165/125 or 135/95