05.26.18

COMPARE TO 7/31/17

Warmup
In any order:
Run 400m
75 DUs or 150 SU’s
Bike 20 Cal

Mobility
Joint Mobility
Wrist Circles 10-15 each direction
Elbow Circles 10-15 each direction
Arm Circles 10-15 each direction
Arm Rotations 10-15 each direction
Tricep Stretch Side Bends 10-15 each direction
Torso Rotations 10-15 each direction
Hip Circles 10-15 each direction
Walking Lunge and Twist 10-15 each leg
Side Lunge 10-15 each leg

Skill
Clean Warmup. review each part of the following and point out a few common mistakes, then perform 2-3 rounds of the following with an unloaded bar and a 6 min running clock:

Clean High Pull x 5
Hang Muscle Clean x 5
Strict Press x 5
Hang Power Clean x 5 – 2 sec pause in the Catch
Push Jerk x 5
Hang Squat Clean x 5 – 2 sec pause in the Catch
Split Jerk x 5

Strength
EMOM x 10
1 Complex of:
1 Clean Pull + 1 Hang Clean + 1 Clean + 1 Shoulder to Overhead

Metcon
“Timmy Justice”

5 Rounds for time under a 25 min cap

Run 400M
8 Pull Ups
10 Push Ups
12 Box Jumps

P – C2B, Hand Release, 30″/24″
L – Chin Over Bar, Hand Release, 24″/20″
F – Ring Rows, Modified if needed, 24″/20″ step ups

Cashout
Cossick stretch – 1 min per side x 3
Pigeon stretch – 1 min per side x 3
Samson Stretch – 1 min per side x 3
Downward Dog – 3 min