01.16.19

Warmup:
2 rounds of:

    Straight Leg Row: 250M https://vimeo.com/151080923
    Inchworms: x 5
    Sumo Inchworms: x 5 -legs stay wide and you walk your hands and back to feet.
    Leg Abducted Rocking: x 5 each leg https://vimeo.com/155591154
    Sciatic Nerve Flossing: 1 minute each leg https://vimeo.com/130766387


Skill: sumo deadlift + bent knee hollow holds**
3 x 6 reps of sumo deadlift starting at 60% 1RM conventional deadlift and build load

**in between each set perform 20 second bent knee hollow hold- or hollow hold straight legs

Clean Primer:

4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 hang power clean
1 power clean

WOD
15-12-9-6-3 power cleans 135/95 115/80 95/65
10-8-6-4-2 pull ups or ring rows
9-7-5-3-1 push ups