06.15.18

Warmup
Run 200m
Then:
Walking Quad Pull with reach 30′ down
Butt Kicks Back
Walking Hip Cradle 30′ Down
High Knees Back
Inchworm Push Up 30′ Down
Side-to-Side Shuffle Lunge back
Then Run 200m
Mobility
Head/Neck Circles 5 per direction
Shoulder Rolls 10 per direction
Wrist Circles 10 per direction
Windmill with Reach to the Floor 5 per side
Arm Rotations 10-15 each direction
Torso Rotations 10-15 each direction
Hip Circles 10-15 each direction
Cat Cows x 10
Spiderman 5 per side
Scorpions 5 per side
Skill
Clean Warmup. Review each part of the following and discuss 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 12
Performance/Lifestyle
Hang Squat Clean from the Knee + Lunge L + Lunge R + 2 Jerks
– Climbing weight across sets, if position suffers lower the load
– If you have less than 20 sec rest between rounds, lower the load
Fitness
Hang Power Clean from the Knee + Lunge L + Lunge R + 2 Jerks
– Use a light to moderate load and stick with it concentrating on proper position
– If you have less than 20 sec rest between rounds, lower the load
Metcon
3 Rounds for time under a 15 min cap
Performance
Run 400m
10 Dumbbell Snatches Per Arm 50/35 OR KB Snatches 24kg/16kg
15 GHD Situps
Lifestyle
Run 400m
10 Dumbbell Snatches Per Arm 40/25
20 Abmat Situps
Fitness
Run 400m
10 Dumbbell Snatches Per Arm 30/20
20 Abmat Situps
Cashout
3 Rounds of:
– Seal Walk down and Back the length of the turf
– 12 Supinated Grip Barbell Rows (light)

– 25 Banded Pull-aparts
Rest as needed between sets.