04.16.2021

Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power clean x 6
barbell front rack reverse lunges x 4/side
barbell strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII


Strength
Strict Press
5-4-3-3-2
start at your 55-60% and build load across the reps

Primer
6:00 EMOM
1 hang clean pull
1 high hang power clean
1 hang power clean
build load starting at 60%

WOD
"Make my Day"
3 rounds for time
15 hang power cleans 135/95 115/75 95/65
10 TTB or sub hanging knee raises
5 devil's press 50/35 35/20