Warm Up, 3 rounds of:
100 M There 100M Backwards
Alt 3x 15 sec HS 15 sec squats
Mobility: Tris,Quads,Glutes,Butt Roll
Skill: Power Cleans
WOD- Amrap 12 min of:
5 Power Cleans 135/95
3 Paralette or Dumbbell HSPU
15 Seconds Plank Hold
5 Kipping Pull Ups
70 % Intensity.
Be deliberate and focused. Do not sacrifice technique for speed. Work the clean as a skill and be explosive with the HSPU. Kipping Pull Ups
Mobility with a band under the heel. Elbows high. Couch stretch and Glute/Hip rolling either with a pain ball or roller.
Aux:
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5 rounds and a plank with 135 for the cleans but only my weak-ass imitation HSPUs :(
ReplyDeleteBoy are my traps sore though!
Good stuff