Monday October 14th, 2019
Warm-up ALL : 2 rounds 50 ft bear crawl (https://youtu.be/yAQsNL4wnHE) 12 Russian Kb swing (fast and aggressive hips) 6 pull up (kipping or strict) 12 hollow rocks :30 bike
Clean work OPEN : Hang Power Clean (1 X 2 ) 10 Min to build to a "heavy-ish" 2 rep
Above knee and *track last weight
LIFE : Metcon (No Measure) 15 min of booty work
Start this while the Open group is going over barbell warmup. Pick challenging weight for each barbell movement.
Metcon ALL: Metcon (AMRAP - Reps) 20 Min AMRAP
30/20 Cal on Bike Max Hang squat Cleans* (135/95)
* One unbroken set. Return to bike for next round once you drop bar
** Sub 1 min of Medball cleans for "Life" option
Stimulus: Bike- Try to get done in 2-3 min so adjust cals as needed
Bar- After a short rest coming off bike shoot for a weight you can get 10-15 reps during early rounds.
Overall- looking for at least 4 rounds/attempts at the max hang squat cleans. *LOG Reps in Wodify
Mobility ALL : OPTIONAL. If you do not have time. We recommend checking out the linked videos to try at home or to have as a reference
2 min of wall Figure 4 (per leg) (https://youtu.be/ANBBKekFztc)
2 Min front rack stretch (https://youtu.be/S9U0JGGNx9Y?t=9)