12/15/2016

WARM UP

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

RX :
warm up to and start @ ~50% then:
Every 2 minutes, for 10 minutes (5 sets):
Hang Clean + Clean ascending

Comp:
work no higher then 70%, all squat cleans

SKILL

try to go as many TNG as possible on cleans

WOD

For time:
Run 400 Meters (long lap)
15 Power Cleans 115/75
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans

comp: 155-105
free: kb sdhp or kb cleans 35-18

CASH OUT

4 rds of:
8 bb good mornings
8 superman w/ 2 sec hold

MOBILITY

trap smash