Friday 5/17/19

Warm up: Row 3 min
PVC warm up
5 DL
5 Back Squats
3 / side reverse lunge with front rack stretch
3 Power position clean pulls
3 Power position clean high pulls
3 Power position power cleans
3 Front squats
3 hang clean pulls
3 hang clean high pulls
3 hang power cleans
3 hang cleans
3 front squats

Strength: 1 Hang Power Clean + 1 Hang Clean + 1 Front Squat
25 cap – Work up to a heavy complex, then decrease 5-10% and complete an additional 2-3 sets if time allows. Heaviest set counts as score.

WOD: Partner WOD – 12 min running clock – for max cal
3 min Partner A bikes, Partner B rows
3 min Partner A rows, Patner B bikes
2 min Partner A bikes, Partner B rows2 min Partner A rows, Patner B bikes1 min Partner A bikes, Partner B rows1 min Partner A rows, Patner B bikes

Accessory:
Tempo front foot elevated split squat
4 x 6 @ (4:1:X:1)
Straddles sit 30 sec between sets (after completing both sides)