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TUESDAY 150728

Warm-up:

Run 400m

Junk yard dog with a friend

10 KB good mornings (holding bottom of KB into sternum)

Samson lunges down

Zombies back

5 burpees
Barbell:

Every 2 minutes, for 16 minutes (8 sets):

3-Position Clean

(high hang, mid-thigh, and then from the floor without letting go of the bar)
WoD:

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Mobility:

Roll posterior

Lax to pec and shoulders and glutes

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