10.17.18

Warm Up
400m Run, row or bike
then...
2 Sets
Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes

https://www.youtube.com/watch?v=iRNE_6Qc-Mg

https://www.youtube.com/watch?v=REooQkH6fzI


then..
2 sets

5 air chair swings
3 hang muscle cleans
3 tall cleans
3 push press

Mobility:
Banded lat stretch x :45 each side
Wrist stretches x :15 each position
Tricep smash on racked barbell x 1:00 each side


Skill: clean complex
Build load over the course of 6 sets- start at 55-65%of 1RM C&J
complex:
1 clean
2 front squats
1 jerk


WOD
4 RFT
10 hang power cleans 135/95 115/75 95/65
6 box jumps 24/20"
12 TTB
16/14 assault bike calories