WARM UP – MOBILITY
Complete 4 rounds: (6 mins)
20s Jumping jacks
20s Air squat + lunge + lunge (stepping or jumping)
20s Plank shoulder taps
Green band hip openers + front rack stretch
Review / Warm-up: Front squat, Hang clean, Front rack lunges, Wallballs
Warm-up to starting weight for WOD A.
LEGGO MY EGGO
Every 3 min x 5 sets:
4 Hang squat cleans
8 Alternating front rack lunges (step forwards or backwards)
12 Unbroken Wallballs (30/20lb – 10/9ft)
Start first set a ~55-60% of 1RM clean and build as needed.
Hang cleans + lunges must remain unbroken each set
Record heaviest weight completed (Rx if you remain unbroken on the Rx wallballs)
Partner up with someone stagger your start by 90s.
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
In remaining class time, establish a 1RM Turkish get up
You may use KB’s, DB’s or even a barbell
Record best weight lifted on both sides successfully in pounds