07.24.17

Warm Up:500 Meter Light Row into… 2 Sets: 10 GHD Sit-Ups or Abmat sit ups 10 Supermans 10 Alternating Spiderman and Reach 10 Calorie Bike, starting slow and picking up gradually after 5 calories.

Mobility: Upper Anterior band-assisted stretch x 1:30 https://www.youtube.com/watch?v=JxPiBVJSqK4&index=10& Cross Under lunge crawl with mini-band x :30 each side https://www.youtube.com/watch?v=C2hnjkHYRok OH Barbell underarm stretch x :30 wide grip and :30 jerk grip https://www.youtube.com/watch?v=uth3sao1ykM& Couch stretch x 1:00 each side

Barbell Warm Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Skill: 5 sets of the following complex 3 power cleans + 3 front squats + 3 push jerks build load

WOD 100 DUs 20 Push Press 115/75 95/65 85/55 75 DUs 15 Push Press 50 DUs 10 Push Press 25 DUs 5 Push Press