WARMUP/MOBILITY
(10-12 mins)
Alternate lower body / hip openers with banded overhead & front rack stretches
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Review barbell complex
WOD A
Power Clean + Hang Clean + Pause FS + Pause Jerk
3 secs pause in the bottom of the Front Squat
3 secs pause in both the bottom on the dip & landing of jerk
E2.5MOM x 5 sets:
Start at a comfortable weight and build as heavy as technique allows
WOD B
CrossFit Open WOD 11.4
10 min AMRAP:
60 Bar Facing Burpees
30 Overhead Squats 120/90lb (Masters 55+ 110/75lb)
10 Muscle Ups
Scale Muscle Ups to 20 Pullups & 20 dips, divided any way
Accessory
3 x 500m Row – Rest 1:1
*Aim for the same or slightly better better split time with each row, don’t go all out in round 1
