01.27.2020

Warm Up

2 rounds
200m row or bike
Hip hurdles x 5 each side
hip hurdle double leg over the KB x 5 each side
 
then....

Perfect stretch walk x 25 feet
Crab walk x 25 feet
Scap pull up x 5
Kip swings x 5


Mobility  (5-6:00)
2  rounds of:  grip strength drill:  15 seconds forward roll + 15 seconds backwards roll  + rest  https://www.instagram.com/p/B7XXDroAGbX/
box stretch x 1:00- focus on exhaling as you stretch
parallette shoulder extensions x 10
wall taps (or in a plank) x 5 sets each side https://www.instagram.com/p/B6ibljCnSwx/


Skill: cleans
Every 90 seconds for 9:00
power clean with a 3 second pause at the knee x 2 reps
set 1 @65%
sets 2-3 @70%
sets 4-6 @ 75%
*during rest time warm up for gymnastics in the wod



WOD
For Time
10 power cleans 135/95 + 2 ring muscle ups or 2 C2B pull ups + 2 dips
8 power cleans 145/105 + 4 bar muscle ups or 4 strict pull ups
6 power cleans 155/115 + 6 C2B pull ups or 6 kipping pull ups
4 power cleans 175/125 + 8 strict pull ups or 8 ring rows
2 power cleans 185/135 + 10 pull ups or 10 banded knees to elbows - on the floor https://www.instagram.com/p/B0RxrD4Ad2h/