201216 - Quote Week

QOTD - When I can’t sleep I ….?

WARM UP - 5 Wallball Laps (with squat stops)
then 2 rounds
10 Med Ball Cleans
10 Toe Taps
then 2 rounds
10 Banded Pull Downs
10 Banded Push Ups

MOBILIZE - Banded Ankle Roll

STRENGTH - “Clean Complex”
Power Clean - Front Squat - Squat Clean

WOD -
(A: Competitor)
FOR TIME
15 - 10 - 5
Hang Cleans 135/95
Chest to Bar Pull Ups
Front Squats
Push Ups

(B: Performance)
FOR TIME
15 - 10 - 5
Hang Cleans 95/65
Pull Ups
Front Squats
Push Ups

(C: Fitness)
FOR TIME
15 - 10 - 5
Power Cleans 75/55
Banded Pull Ups
Front Squats
Knee Push Ups