Saturday, 24 February, 2018
WARM UP – MOBILITY
Big dynamic warm-up
Green band anterior & posterior hip opener
Green band front rack/tricep stretch
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Front squat warm-up
WOD A
FRONT SQUAT X 2
Every 2:30 x 6 sets:
Front squat: 6, 6, 4, 4, 2, 2
Start at ~60-65% of 1RM and build to a heavy but smooth double. Avoid going to failure or letting form/position break down.
WOD B
HANG CLEANS + RING DIPS
Complete for time:
10 – 1 Hang squat clean (135/95)
1 – 10 Ring dip
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(10 hang squat cleans, 1 ring dip, 9 HSC, 2 ring dips… etc.)
