Tuesday, 23 January, 2018
WARM UP – MOBILITY
Dynamic lower body / midline warm-ups + squat prep
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Banded hip opener lunge & front rack stretch
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Front squat + Clean warm-up/tech w/ empty barbells
WOD A
CLEAN
A1) 15 mins to build to a heavy single or 1RM squat clean
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A2) EMOM x 5: 1 Clean + 2 Front squat @ 80-85% of A1
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
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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.
ACCESSORY
Tabata abs:
1) Reverse tabata L-sits:
8 rounds of:
10s L-sit hold
20s rest
– rest 3-4 min –
2) 4 rounds of:
20s Russian twist (med ball)
10s rest
20s Elbow plank hold
10s rest
