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FRIDAY 160122

Warm-up:

Row 

Banded hip distraction

Banded shoulder distraction

Duck walk down

Bear crawl back

10 push ups

15 hollow rocks
Strength:

Every two minutes, for 12 minutes (6 sets of):

Front Squat x 2-3 reps

Goal is to increase loads used last week.
WoD:

Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell


Accessory:

Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2 sec descend
Mobility:

Roll posterior

Mash quads

Couch stretch

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