Wednesday, May 9th, 2018

 

A) Warm Up

:30 Seconds

Active Spidermans
Walkouts
Active Samson
Push-up to Down Dog
Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
Clean Pull + Clean & Jerk @ 70%

Then

3 x 1
Tempo Clean Pull @ 80%

C) WOD

3 RFT:

15 Hang Power Cleans 115/75
15 Lateral Barbell Burpees