Monday March 13, 2017

(Practice / Glycolytic 2-5 min bursts) (OR 17.3)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)...
250m Row
10 PVC Pass through
5 Yoga Pushups (Pushup to into a downward facing dog)
5 Forward traveling Spiderman crawl stretches/leg
5 High Hip Power Cleans (BB or PVC)
5 Hang Power Cleans
5 Squat Cleans

SOD

EMOM 8:
1 Deadlift > 2 Hang Cleans^ (squat or power: bar moves in one motion)

WOD 1

AMRAP 6 minutes
10 Hollow Rocks
8 Palm Release Push-ups
6 Hang Power Cleans (115/75)

Rest 4 minutes

WOD 2

Repeat 6 minute AMRAP