WOD20170725

Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side

and then . . .

One set of:
Hawaiian Squats x 6-8 reps per side

A.
Every 2 minutes, for 10 minutes (5 sets):
1 Clean Pull + 1 Clean
Start at 65% of your 1-RM Clean

Every 2 minutes, for 6 minutes (3 sets):
1 Clean @ 85+% of 1-RM Clean & Jerk

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Box Squat x 1 rep @ 90-95%

C.
For Time:
Row 500 Meters
15 Burpees over the Erg
30 Wall Ball Shots
15 Burpees over the Erg
Row 500 Meters

D.
For Time:
100 Shoulder Taps
60 second Elbow Plank
100 Tuck Rocks
60 Second One-arm Prone Hand Plank (30 seconds each side)