Friday
Warmup/Mobility)
5 mins dynamic:
Running drills
Toe touches, straight leg bear crawl
Hip Extension Lunges, Lateral Lunges
2 Rounds:
10 Jumping Squats
15 Russian KB Swings
10-15 WY’s
WOD A) Hang Power Clean: 15 mins to build to a heavy triple – not max.
WOD B) With a partner, alt. rounds 12 Rounds for time (6 rounds each):
8 Hang Power Cleans @ 70-80% of A – must be unbroken
8 Burpees Over the Bar
1 Legless Rope Climb or 1 regular Rope Climb or 5 Ring Rows
WOD C) 2 Rounds NFT, all movements performed with a 3-4 sec negative:
10-12 Front Delt Raises (with light plates)
10-12 Side Delt Raises
10-12 Bent Over Rear Delt Raises
10-20 GHD Hip Extensions or 20-30 Banded Good Mornings
