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MONDAY 160509

Warm-up:

Run or Row

20 Banded Good Mornings

15 Leg Swings

Accumulate 25 KB Swings Moderate Weight

Samson Lunges Down

Inch Worms Back

10 Dive Bomber Push ups

10 Scorpions

8 Burpee Pull-ups

 

Barbell:

Five sets of:

2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)

Rest 2 minutes

 

WoD:

Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

 

Accessory Work:

Two sets of:

Supine Ring Rows x 10 reps @ 2 sec descend
Rest 60 seconds

Hollow Hold or Rock x 60 seconds
Rest 60 seconds

 

Mobility:

Banded Hamstrings

Roll Posterior

Lax to Shoulders/Pecs

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