Warm-up:Row 500m
Inch worm with push-up down
Spider-Man crawl back
5 strict pull-ups
10 GHD sit-ups
10 back extensions
10 scorpion stretches
Pigeon stretch
Barbell:
Every 90 seconds, for 12 minutes (8 sets)…
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-knee, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
****engage the lats to keep the bar in close
Build over the course of the eight sets.
WoD:
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (185/105 lbs)
1 Front Squat (1855/105 lbs)
1 Shoulder to Overhead (185/105 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
Mobility:
Roll posterior
Mash quads
Lax shoulders