02.16.18
Warm Up:3:00 Row or bike
Dynamic Stretches x 2 rounds Reverse Alternating Lunge x 6 steps Alternating Cossack Lunge x 6 reps Bear Crawl x 6 reps
Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction
Four sets of: Jump Rope x 20 seconds
Goblet squat x 20 seconds
Rest x 20 seconds
Barbell warm up: 3 reps of each clean grip RDL clean pull muscle clean front squat hang power clean squat clean
Skill: cleans
Every 90 seconds for 9:00 (6 sets)
1 clean lift off + 1 clean
start at 45-50% 1RM clean and add 10# for each round
WOD
3 Rounds- score is reps of power cleans
3:00 Work 2:00 rest
12 cal row
20 box step ups with 25/15# plate held to chest (10 steps each leg)
remaining time is max reps power cleans 155/105 125/85 95/65