Saturday, 24 February, 2018

WARM UP – MOBILITY
Big dynamic warm-up
Green band anterior & posterior hip opener
Green band front rack/tricep stretch

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

(10 hang squat cleans, 1 ring dip, 9 HSC, 2 ring dips… etc.)