WARM UP – MOBILITY
Dynamic hip / Squat warm-up
Hip circles, glute bridges, thoracic rotations etc.
Pre-squat hip opener
Partner front rack stretch w/ empty barbell
3/6 FRONT SQUAT/BACK SQUAT
In 22 min complete 5 sets of:
3 Front Squats followed by 6 Back Squats at 85% of your 1RM FS.
– Rest ~3 min between working sets
BURPEE + POWER CLEAN AMRAP
Complete as many reps as possible in 10 min:
21 Burpees over the bar
21 Power cleans (95/65lbs)
16 Burpees over the bar
16 Power cleans (135/85lbs)
12 Burpees over the bar
12 Power cleans (165/105lbs)
9 Burpees over the bar
9 Power cleans (185/125lbs)
then; AMRAP Burpees over the bar in remaining time.
– Scale bar weights as needed so that some reps at the 3rd and 4th bar is possible.
– Athletes must change the weights on the bar.
– Repeat WOD from Jan 2015.
2 rounds of:
8/side x Diagonal stretch w/ 10s hold on last rep
8/side x Active pigeon pose stretch w/ 10s hold on last rep
30-40s x Overhead/tricep stretch (elbows on bench holding weighted dowel or light bar)