10.03.17

Warm UpThree sets @ 50-60% effort: Assault Bike x 15/10 calories Banded Air Squats x 10 reps

Mobility: One set of: Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x 45 seconds per side

Barbell Warm Up 5 Good mornings 5 Back squats 5 Elbow rotation 5 Strict presses 5 Stiff-legged Deadlifts 5 Front squats

Skill: power cleans 5 sets at 70% 1 RM C & J 2 x power clean + 1 push press

WOD 5 RFT 200m run 14 (7each side) x step ups with plate 45/25 -bear hug plate 7 x hang power cleans 155/105 135/95 115/75