WARM UP – MOBILITY
Big full body dynamic joint warm-up and stretch out (Hips / Hamstring / Thoracic / Overhead)
Review / Tech: Hollow/Arch, Beat swing, TTB/Knee raise, Pull-ups
Review / Tech: Deadlift, Hang power clean, thruster
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Partner up and warm-up to working weight for WOD
WOD A
BAR STARS
With a partner of similar abilities, complete 2 rounds for total reps:
7 min AMRAP:
7 Deadlifts (135/95)
5 Hang Power Cleans
3 Thrusters
– Rest 1 min
7 min AMRAP:
7 Chest to bar pull-ups (sub pull-ups or jumping pull-ups)
5 Toes to bar (sub knee raises or tuck-ups)
3 Burpees
– Rest 1 min
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Partners alternate complete 15 rep rounds
Barbell complex should be unbroken for most if not all sets, scale weight accordingly.
Pairs can start on either 7 min AMRAP and alternate. (31 min)
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
