130417

WOD#140417

Warm-up:
-Dynamic Warm-up (0-3 mins),
-Shoulder Mobility (3-5 mins) of 15 PVC Pipe Pass-throughs, 10x forward and backward Windmills, 90 degree Peck Stretch (on wall), Child’s Pose

Activation (5-10 mins): 3 Rounds For time
-10 Medicine Ball Cleans
-30 sec Handstand holds

Strength:
-3x sets of Front Squats, 5x reps each (60%, 65%, 70%)
-5x sets, 2s reps each of Clean and Jerk (find 80% of 2 rep max)

WOD: “DT” 5RFT of
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Cool Down and Active Therapy (Optional)
-2mins each: Front Rack stretch, Couch stretch, Ankle Flexibility, Double Pigeon
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Coach Shinda’s Conditioning and Core (optional):
-4-5 miles conducted at 55-65% of ME
-YouTube “8 min abs”

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