Wednesday January 9, 2019

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Active Spidermans
      • Front Rack Stretch
      • Moderate Bike
      • Active Samson
      • Pigeon Pose + Wrist Stretch (Right Side)
      • Faster Bike
      • Air Squats
      • Pigeon Pose + Wrist Stretch (Left Side)
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Pigeon pose
  • Movement review
  • Squat clean complex
    • Build to a Heavy 3-Position Squat Clean:
      • 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
  • Rehearsal
    • 1 Round
      • 4 Calorie Assault Bike
      • 4 Power Cleans (Opening Weight)
  • WOD “Clean Sheet”
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 9 Power Cleans (95/65)
      • Rest 3 Minutes
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 7 Hang Squat Cleans (115/80)
      • Rest 3 Minutes
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 5 Squat Cleans (135/95)
  • Mobility
    • Banded hamstring flossing
    • Banded front rack position