10.21.2020

Warm Up
2 rounds
Row 200m with a pause at the finish for a second or two, completely locked out
10 KB sumo deadlifts
10 KB behind the back sumo good mornings
10 good hollow/arch swings
5 yoga push ups





Mobility: https://www.instagram.com/p/Bx46pSPlRw8/ (video shows two of these)

A. wrist stretches each position
B. half kneeling pallof press x 8/side (your knee closet to the rig is on the ground. Brace through your core, keep your ribs down, and use your glute of the extended hip (knee down leg) to assist in bracing as well. Press out, hold and exhale, repeat.
C. Tall plank spinal flexion/extension x 10 reps



Barbell warm up
one round empty bar, one round with light load

3 muscle cleans
3 hang power cleans
3 power cleans

Strength
6 sets of
pausing clean deadlift (pause at the knee, mid-thigh and standing) for 2 sec

hang squat clean

squat clean with a 2 second pause at the bottom of the squat60-68%


WOD
"Over & Out"
Every 8:00 for 24:00
Row 500m/ Bike 1000m or 0.6 miles
15 power cleans   115/75   95/65   75/55
5 bar muscle ups or 5 hips to bar pull ups https://www.instagram.com/p/CFxK6ELB0Ad/
*sub BMU with strict pull ups x 5 or strict banded pull ups x 5