08.08.18

Warmup
EMOM X 6
3 Med Ball Squat Cleans
3 Ball Slams
Skip for Height 25’
Mobility
Foam Roll Lats – 1 min/side
Smash Forearms with Lax Ball – 30 sec/side
20 Rocking Pole Squats
10 Scorpion Stretches/side
Skill
Review the Power Clean, Hang Squat Clean and Front Squat
Then, under a 6 min running clock, with an unloaded or lightly loaded bar, perform the following while coach provides feedback:
2 min of Power Cleans – focus on fully opening up the hips before dropping under the bar
2 min of Hang Squat Cleans – focus on being patient with bringing the bar higher into the hips before dropping down
2 min of Front Squats – focus on high elbows in the Front Rack position and maintaining an active bottom of the Squat position
Strength
Every 90 seconds for 15 min (10 sets total)
Perform one rep of the following complex:
P – 1 Power Clean + 1 Hang Squat Clean + 2 Front Squats, aim to build to 70-75%*
L – 1 Power Clean + 1 Hang Squat Clean + 2 Front Squats, aim to build to 60-70%
F – 1 Power Clean + 3 Front Squats, aim to build to a moderately challenging load
Build in weight across sets as long as technique remains good.
*percentages are based on 1RM Power Clean
Metcon
15 min AMRAP
3 Wall Climbs
10 Burpees
Farmer Carry 100m, AHAP while being down unbroken on most rounds
P – Chest to wall
L – Belly to wall
F – Knee to wall
Cashout
3 sets of 10 reps of each
Supinated (underhand) Grip Barbell Bent Over Row
Barbell Bicep Curls