Monday Jan 21, 2019

Warmup

  • 1 Minute
    • Active Spidermans
    • PVC Pass Throughs
    • Active Samson
    • PVC Lat Stretch
    • Push-up to Down Dog
    • PVC Hinge Drill
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pvc passthrough
    • Pvc lat stretch
    • Pvc hinge
  • Movement review
  • Hang Power Clean
    • Build to heavy double
  • Rehearsal
    • 1 Round
      • 4 Deadlifts
      • 3 Hang Power Cleans
      • 2 Push Jerks
  • WOD “DT”
    • 5 Rounds:
      • 12 Deadlifts
      • 9 Hang Power Cleans
      • 6 Push Jerks
    • Barbell: 155/105
  • Mobility
    • Banded front rack
    • Banded hamstring flossing