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WEDNESDAY 160217

Warm-up:

Run or Row

Crossover Symmetry

Samson Lunges Down

Bear Crawl Back

Banded Front Rack

15 Slow Squats

10 High Hang Cleans

Warm-up clean to working set weight

 

Strength:

Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

 

WoD:

Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups

 

Mobility:

Mash Lats on roller

Lax to shoulder/banded shoulders

Roll posterior

 

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