02.28.18 'Alverstone'

Warm Up:Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats https://www.youtube.com/watch?v=hc0pDRtizhg 12 Alternating Cossack Squats 12 Band Pull-Throughs https://www.youtube.com/watch?v=MkwSzIaeZYg Rest as needed

Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats

then..  with an empty barbell

Clean warm up: 5 clean high pulls 4 tall cleans 3 muscle cleans 2 hang power cleans 1 squat clean

Skill: every 2:00 for 10:00 1 rep clean lift off 1 rep hang clean 1 rep squat clean start with 55-65% and build

WOD 'Alverstone' 7:00 ascending ladder 1 Power clean + 30 DUs/60 singles   165/110 2 power cleans + 30 DUs 3 power cleans + 30 DUs *continue to add one power clean each round until time expires