Tuesday 9/25/18

hard work always pays off.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 4 x 6 @ 75%
WOD:
3 Rounds For Time:
25 Push Ups
200m Run
9 Hang Power Cleans (Rx: 135/95)(L1:95/65)

Time Cap: 15 minutes

Post:
PVC Box t-spine mobility 2 x 10
Bent over t-spine rotation 2 x 5/side