10.09.2020

Warm Up

https://www.instagram.com/p/CC_f2I5FDgk/
3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)


Primer:
3 sets- starting with an empty barbell and adding load each round
2 tall cleans
2 hang power cleans
2 power cleans

1 Kip cadence complex:  2 kip swings+  2 knees to chest +  2 TTB with straight legs  

WOD
"Fibonacci Triad"
For Time
Buy In 800m Run
1-1-2-3-5-8-13-21
power cleans 115/75  95/65   75/55 or use DBs
front squats
TTB
Cash Out: 800m Run

  Arm Pump Finisher

3 Sets

12-15 KB Horn Curls   https://youtu.be/YzTfq9VaQKs

12-15 Tall Kneeling KB Horn Tricep Extensions   https://youtu.be/qRnzxoKhCVU

12-15 KB Crush Grip Floor Press     https://youtu.be/ZqLIdM2xdTE

rest as needed between sets and movements