06.08.2020

Warm Up
2 rounds together:
2 lengths shuffle
25 feet perfect stretch
25 feet crab walk
then...

2 rounds of:
8 each side DB high pulls
10 deadbugs
20 mountain climbers
15 seconds each side standing straight leg hold

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


Strength Set
3 sets
8 reps single leg RDL + reverse lunge
45 second weighted elbow  plank hold

then
3 sets of 8 reps
clean grip deadlift @3131 at the weight from last week or slightly heavier


WOD
"Roll Out"

12:00 EMOM
min 1- barbell roll outs x 8- at home hollow hold for 30 seconds
min 2- power clean x 5  115/75   95/65 
min 3- hand plank knee to elbow x 8/side
min 4- squat cleans x 5   115/75   95/65 

*use two or one DB or a barbell for the cleans **