Dynamic Warm-Up – Mobility Prepare  for….

Primer:
2rds of  95/63 75/55 33/15 15/PVC

Then 2nd round add WOD weight ( Prep for WOD)
4x DL
3 x Hang squat power clean  ( Speed pulling lunder-show high thigh hips bounce for bar cycling )
2x Push Jerk
3x Cal Bike or Row – Ski erg

A.WOD: “DT POPPING SMOKE”
5 Rounds of:
15/13 Cals on the AAB 
1x Unbroken Round of DT 155/105 135/85 115/65 95/45
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
* Scale as needed to maintain Unbroken 12-9-6. If athlete goes RX and breaks Unbroken score is scaled.

**Repeat from 3/27/18**

Team Cool down Cash Out: (6-8 minutes)
Tuck balance 4 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:
30 sec Hollow Hold
30 sec  Static stretch

30 sec Arch Hold
30 sec  Static stretch

30 sec Tuck ups
30 sec  Static stretch

30 sec  Russian twists
30 sec  Static stretch

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