Friday June 8, 2018

 

  • Warmup
    • :30 Seconds
      • Walkouts
      • Air Squats
      • Push-up to Down Dog
      • Active Samson
      • Active Spidermans
      • Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • completed with empty barbell
  • Mobility
    • Wrist stretch
    • Front rack stretch
  • Movement review
    • Hang Power Clean
      • Heavy Set of 2
  • Rehearsal
    • With lighter weight
    • 1 Round
      • 6 Deadlifts
      • 4 Hang Power Cleans
      • 2 Push Jerks
      • Build to workout weight
    • 1 Round
      • 4 Deadlifts
      • 3 Hang Power Cleans
      • 2 Push Jerks
  • WOD “DT”
    • 5 Rounds:
      • 12 Deadlifts (155/105)
      • 9 Hang Power Cleans (155/105)
      • 6 Push Jerks (155/105)
  • Mobility
    • Hamstring flossing
    • Banded front rack