Tuesday 10/23/18

the bar wont bite.jpg

Warm-up:

Spider lunge w/ hip lift x 10/side
Groin stretch w/ rotation x 10/side
Mini-Band(knees) Toe touch-Deep Squat w/ OH Reach x 10
Mini-Band lateral walk(ankles) x 10/side
Wall ankle mobility x 10/side
Bar
Clean Complex: RDL-Hang Pull-Hang Squat Clean x 5

Workout:

A. Clean Pull from floor 3 x 4 @ 75%, 90%, 110+%
B. Clean From Floor 5 x 3 @80-90%

WOD:
EMOM x 10:
1 Clean Pull
1 Power Clean
1 Clean + Jerk
(75-80% 1RM)

Post:
3-4 x 30" Handstand Hold