12.06.17

Warm Up:Two sets of: Assault Bike x 30 seconds Deep Squat Progression x 3 reps Push-Ups x 10 reps

Mobility: Banded lat stretch x :45 each side Wall squat hold x 1:30 Wrist stretches x :30 each position Tricep smash on racked barbell x 1:00 each side

Barbell warm up: With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat

Skill: cleans- start with light load and build to no more then 65-70% 1RM clean 3 sets of 3 reps high hang cleans then.. 3 sets of 1 x high hang clean + 1 x hang clean then... 3 sets of 1 x hang clean + 1 x clean from the ground

WOD 10-8-6-4-2  power cleans 155/105 15-12-9-6-3 TTB- sub ttb laying on the ground or V-ups 20 DUs in between each  round- sub 40 singles

*round 1 would look like this: 10 power cleans + 15 TTB + 20 DUs