Wednesday Feb 7, 2018

  • Warmup
    • :30 Seconds
      • Bodyweight Good Mornings
      • Active Spidermans
      • Walkouts
      • Active Samson
      • Push-up to Down Dog
      • Air Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Front rack stretch
  • Movement review
  • 3-Position Power Clean
    • Build to a Heavy Complex
  • Rehearsal
  • WOD “Hangover”
    • 3 Rounds:
      • 15 Hang Power Cleans (115/80)
      • 15 Lateral Barbell Burpees
  • Mobility
    • Sink stretch
    • Banded straight arm in external rotation
    • Flush- 15-20min on assault bike @ L1-L2 pace