Hang Power Cleans, Front Squats, Pain.

Buy in: 3x 1:00 triangle pose

1:00 happy baby stretch

10 unloaded good mornings

10 stiff legged deadlifts 45#



Wod:

Amrap in 20

10 hang power cleans 75# barbell

10 front squats 75# barbell

10 pullups



Every time the hang power clean reps are broken add one rep to the pullups. (ex. If you broke the reps at 5, 8 you would add 2 repetitions to the pullups that round) if you complete all ten repetitions without breaking keep the repetitions at ten.

5 Rounds + 3 pullups in 20, 6 rounds (and my 11th pullup) in 21:08

Cash out:

3x

5:00 ice on hamstrings

5:00 heat on hamstrings immediately following ice

Roll on lacrosse ball, look for glute Maximus, medius, minimus.


Skill work: 8 rounds tabata holds on pullup bar: Made all 8 rounds...barely...ouch. But after the hpc and pullups: Really Connor and Keegan? Really?


Bulgarian split squats 10 ea. Leg focus on getting the front shin at a 90 degree angle to the ground.