Tuesday, 4 July, 2017

WARM UP – MOBILITY
Dynamic joint warm-up (hip/hamstring/shoulders)
2 rounds:
20 Banded good mornings
10 Jumping squats
2-3 Push-up + wall walk w/ 15-20s HS hold on last rep

WOD A
POWER CLEAN
In 15 min build to a heavy single Power clean.
Aim for a good 90-95% without getting sloppy or failing reps.

WOD B
GOING UP ON A TUESDAY
Complete 4 rounds for time:
6 Power Cleans (185/125) (should be no more that 70% of A)
9 Strict HSPU
12 Deadlifts (185/125)
15 Hand release push-ups
– Rest 2 min between each round
– Subtract the 6 min rest from final time

ACCESSORY
Tabata Hollow rocks

Crossover Symmetry “Recovery”