April 11, 2017

A:Warm Up
With a partner
Altnernate for 8 minutes
P1: 250m row
P2: 10 dead bugs +10 birddogs+ Plank hold
Switch and repeat
Then
2 sets
12 wall facing  squats
12 wall slides
12 superman rocks

Begin warming up deadlifts and push press

B1: Clean Grip Deadlift 
Set up like a clean and pull from floor, follow typical bar path that you would for the clean.
Pause 2" off the floor 2s Stand all the way up
Pause 5s at knee on way down.

B2: Push Press 
Pause 2s in Dip
1s Overhead
4s Lower
Min1: Clean Grip Dead
Min2: Push Press
Min3: Rest and add weight
x4 sets (12 minutes)

C: Metcon (3 Rounds for time)
For Time:
21 Hang Power Cleans @ 95/65
21 Push Jerk @ 95/65
21 Lateral Burpees Over Bar
Rest Until 7:00 Mark
15 Hang Power Cleans
15 Push Jerks
15 Lateral burpees over bar
Rest until 12:00
9 Hang Power Cleans
9 Push Jerks
9 Lateral Burpees Over Bar
Increase intensity for each round.

RX+ is 115/75