WARM UP – MOBILITY

Big plate warm-up:

Grab a 10-15lb bumper and run through 2 rounds:

20 alternating toe taps

20 plate hops (feet together: forward – backwards hops)

20 plate hops (on and off to the side)

5/direction Plate shoulder halos

10 Plate overhead tricep presses

10 Plate overhead alt. lunges

10 Plate ground to overhead

10 Plate Squats

– 3-4 min stretch between rounds (Hip & Overhead openers)

Review / Warm-up: Front squat + Shoulder to overhead (PP & PJ) + Power clean with an empty barbell

WOD A

DOWNERS AND UPPERS

Complete for time:

10, 9, 8… 3, 2, 1 reps of:

Front squat (155/105)

Lateral burpee over the barbell

– Rest 3 min –

1, 2, 3… 8, 9, 10 reps of:

Shoulder to overhead (155/105)

Box jump over (24/20″)

Barbell taken from the ground on both sections

Record finish time munis the 3 min rest.

Scale BB weight as needed so that most sets, if not all, can be completed unbroken or in two quick sets.

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