Wednesday 12.4.19

by Spearfishyoga

GROUP PREP:

2 Rounds:

1 Minute Row

30 Second Hollow Hold

45 Second Row

30 Second Hollow Hold

30 Second Row

30 Second Hollow Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Then..

5 Clean Pulls

5 Squat Cleans

STRENGTH:

Clean Pull Complex

6 Sets:

1 Tempo Clean Pull

1 Clean Pull

Sets 1-2: 70% of your 1RM Clean

Set 3-4: 75%

Sets 5-6: 80%

• Tempo:

* 5 Seconds to Jumping Position (Pockets)

* Followed By an Aggressive Shrug

WOD:

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Under

MOBILITY

Ankle Doriflexion: 1 Minute Each Side

Handstand Hold Stretch: 1 Minute

Couch Stretch: 1 Minute Each Side