7.16.18 Monday

PERFORMANCE/FITNESS
A. Clean Pull + Clean Prep
BN Front Rack Mobility x 20 – 30s
Clean lift off w/ pause above knee x 3 reps
Clean Pull w/ pause in Extension x 3-5 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
B. Clean Pull w/ pause in Extension + Clean from above knee (1+1) – 12 minutes to Build to Heavy Single
C.  “Buckle up” 
For Time:
40 Wall Ball 20/14#
20 Pullups
20 Deadlift 225/155#
30 Wall Ball 20/14#
15 Pullups
15 Deadlift 225/155#
20 Wall Ball 20/14#
10 Pullups
10 Deadlift 225/155#
**Pullup Scaling**
  1. Kipping or Jumping Allowed
  1. Time Domain
    1. 20 Pullups = 60s or less
    2. 15 Pullups = 45s or less
    3. 10 Pullups = 30s or less
D. Accessory Work
+
2-3 sets
Crab Walk w/ Fingers Forward x 10 steps forward + 10 steps Backward **Slow Steps**
Crab Walk w/ Fingers Backward x 10 steps forward + 10 steps Backward **Slow Steps**
E. Decompression x 1-2/side

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