04.05.18
Warm Up 3 Rounds: 1:00 Light Row 5 Scap Retractions + 1-2 Strict Pulls 7 Pushups
9 PVC platter squats
2 Rounds: :30s Deep squat progressions :30s Samson Stretch, 15s each side :30s Inchworms
Mobility:
Tricep smash on racked barbell x :30 each side
Shoulder opener stretch on racked barbell x :45
Couch stretch x :45 each leg
Clean warm up- empty bar, then light load for round 2
5 clean grip RDLs
4 clean pulls
3 clean high pulls
2 power cleans
1 squat clean
WOD 3:00 AMRAP 7 cal bike 12 power cleans 135/95 3:00 Rest
3:00 AMRAP 7 cal bike 8 power cleans 155/115 3:00 Rest
3:00 AMRAP 7 cal bike 4 power cleans 185/135