5.15.18 Tuesday

Mob:SB piriformis/ham x2m

90/90 hip lift x 5 (Favorite Day of the week?)

Warmup: 2 rounds

3 depth drop into box Jump

Spider man w. Reach x 5 ea

Band face pull x 15

Skill: Clean and Jerk

PVC oly w.u x 5 each

BB oly w.u x 5 each

5x 1 PC+1SC+1SJ @70-75%

Strength: Front Squat

4x3 tempo ecc (511) @ 70%

WOD 12 min

Prowler x 30 yds

Farmer carrys x 50yds (70/55)

Tire flips x 5/3

Side plank hip lifts x 20 ea side