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MONDAY 160411

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

15 Supermans

12 Scorpions

Spiderman Crawl Down

20 Banded Good Mornings

Samson Lunges Back

15 Jumping Squats

10 Barbell Front Squats
Strength:

Every two minutes, for 20 Minutes (10 sets):

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

 

WoD:

For time:

Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders

 

Mobility:

Roll Posterior

Mash quads

Lax to traps

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