Tuesday 4/10

Clean Warm up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

Body position for strict HSPU

WOD

Complete the following:

(w/125# m/185#)

3 strict HSPU
3 full cleans
6 strict HSPU
3 full cleans
9 strict HSPU
3 full cleans
12 strict HSPU
6 full cleans
15 strict HSPU
6 full cleans
18 strict HSPU
6 full cleans
21 strict HSPU
9 full cleans

24 strict HSPU
9 full cleans

27 strict HSPU
9 full cleans

*20 minute time cap

GoFit

Single arm DB Warm up

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

DB full cleans

WOD

5x

30:30

-DB squat cleans

-DB shoulder to OH

-Leg lifts/ TTB

-Horizontal ring rows