05.29.19

Warm Up
2 Rounds:
200m run, 6 Spiderman and Reach
200m run, 5 Russian baby makers
200m run, 4 Inchworms
In each run, gradually build from a slow pace to a medium pace.

Mobility: Squat
 
https://www.instagram.com/p/BtYm3FdFFrd/
 
1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps



Barbell warm up for cleans
2 rounds- first with empty bar, then add light load
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 reps

WOD
15:00 AMRAP

100 DUs or 150 single unders
8 squat cleans 135/95 95/65
100 DUs or 150 single unders
8 squat cleans 155/105 115/75
100 DUs or 150 single unders
8 squat cleans 185/115 135/85
100 DUs or 150 single unders
8 squat cleans 205/125 155/95
keep adding rounds of DUs and squat cleans until time expires
remaining weights:
RX 225/135
      245/145
      275/165
Inter 175/105
         195/115
          205/125