01.10.19

Warmup

10 Shuttle Runs
Then 10-8-6-4-2
Hang Muscle Cleans with Unloaded Barbell
Thrusters with Med Ball or Unloaded Barbell
Then 10 shuttle runs

Mobility

Banded Lat/Overhead crank – 45/side (https://www.youtube.com/watch?v=YLtDxLz6qWs
Banded Shoulder Rotation facing away from rig – 30 sec/side
15-18 Banded Split Squats – band wrapped foot level on rig (https://youtu.be/fZzdgPq0FYc?t=1m46s)
Banded Hip Capsule Stretch facing rig – 45 sec/side (https://www.youtube.com/watch?v=lgdeL7-xXGM)

**Use a heavy band for all of the above**

Skill

Review the Clean Pull, Squat Clean and Push Press
Then, with a 5 min running clock perform warmup sets of the complex in the strength, building to working weight. Coach will provide additional cues and feedback here

P/L: 2 Clean Pulls + Squat Clean + Push Press
F: Clean Pull + Power Clean + Front Squat + Push Press

Strength

Every 2 min for 16 min:
Perform 1 rep of the following complex
2 Clean Pulls + Squat Clean + Push Press

P – Performed at 70-75% of 1RM Clean and Jerk
L – Performed at 65-70% of 1RM Clean and Jerk
F – Clean Pull + Power Clean + Front Squat + Push Press

Performed at a moderately challenging weight that allows for good technique

Metcon

For time – under a 15 min cap
21-15-9
Burpee
American KB Swing
Dball Over the Shoulder

P – 32kg/24kg, 100/70
L – 24kg/16kg, 70/50
F – 16kg/12kg, 50/30

Cashout

Strict HSPU
3-3-2-2 – Rest 20 sec between sets. When finished 2’s, rest 3 min and repeat for a total of 3 rounds
OR
Wall Facing Shoulder Taps
6-6-4-4 Wall Climbs with 1 min rest between sets