17 MAR 2016

Warm UP:
RDL leg swings
Good mornings (no load)
Walking lunges
Spend one minute in bottom position of squat mobilising (use pole)

REVIEW:  HANG POWER CLEANS
Setup
Pull
Receive

Bar warm up:  Pull/muscle/dynamic
Add weight:  set of four hang power cleans at less than workout weight

WORK:

5 RFT:
9 Hang Power Cleans 95/65
3 Rope Climbs

Rx2:  Negative pull ups, same weight
Rx3:  Medball cleans/negative pull ups

SILVERS:
Deadlift 5-5-5-5
incr weight

WORK:
5 RFT
9 MEDBALL CLEANS
3 t & b weighted shuttle runs (sandbags or backpacks)