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May 25 2015

Monday May 25th
WARM UP

Quick Dynamic lengths
Blue banded squat/glute prep
MOBILITY

Banded hip opener lunge (anterior and external capsule)
Banded front rack stretch
WOD A

Front Squat X 3
Every 2 min x 3 sets:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Rest 1 min,
Then every 3 min:
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90%+ (attempt new 3 RM)
—————————–
– Base last 3 sets off of % but also feel.
– Goal should be no failed reps except possible the last.
(Coaches – working sets will take 16 mins)
WOD B

3 Rounds: 3 On / 2 Off: PC/FS/BOB
Compete 3 rounds for total reps completed: (13 mins)
1 min: Power Cleans (135/95lbs)
1 min: Front Squats (135/95lbs)
1 min: Burpee over the bar
2 min: Rest
———————
Scale barbell weight as needed, and/or scale to hang power clean.
Weight should be something you can comfortably perform touch and go power cleans and larger sets of front squats.
WOD C (Optional)

3 rounds NFT: rest as needed
12-15 x Hip extensions (weighted if possible)
60s x Weighted plank