Warm Up
2 rounds:

KB Complex (please use a light KB)

Single Arm KB Swing x 10 reps (5 each side) + Single Arm Press x 5/side

KB Swings x 10 reps
Halos x 10 reps each direction
Goat Baggers x 10 rep

Https://www.youtube.com/watch?time_continue=1&v=5XngyO-eIqA





Gymnastics conditioning:
6 x 1 rep eccentric pull up - 8-12 second drop
during the rest time between reps, perform 10/side shoulder taps


Primer: Clean skills

Every minute, on the minute, for 3 minutes:

Tall Cleans x 3 reps- keep these light around 40-50%

Every minute, on the minute, for 4 minutes complete:
Mid-Thigh Clean x 2 reps @ 50-65%
*Hold the mid-thigh position for 3 seconds

followed by …

Every minute, on the minute, for 4 minutes, complete:
Clean Pulls x 2 reps @ 90-95%

WOD
12:00 AMRAP
25' single arm DB overhead walking lunges - right 40/25 30/15
10 power cleans 135/95 95/65
25' single arm DB overhead walking lunges- left
10 box jumps 24/20"


Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min