25 September 2015 Power Clean/Linda

15 yard down and back

• Jog
• High Knees
• Heel Kicks
• Lateral Shuffle
• Carioca
• Back Pedal
• Lunge & Twist (Just down, walk back)

10 Count

• Neck Rotations
• Windmills
• Pec Swings
• Shoulder Stretch
• Tricep Stretch
• Calf Stretch
• Hip Flexor Stretch
• Butterfly Stretch
• Hamstring Stretch
• Low Back Stretch
• Piriformis
• Quadriceps Stretch
• Skorpions
• Crunches
• V-Ups
• Push Ups

Perform Power Clean at following Reps and percentages off your Front Squat 1RM

5 X 40%

5 X 50%

3 X 60%

5 X 65%

5 X 75%

5 X 85%

Linda “3 bars of Death”

10/9/8/7/6/5/4/3/2/1 For Time

• 5X BW Deadlift
• 1X BW Bench Press
• 3/4X BW Clean