WARM UP – MOBILITY
1) 3 sets, 15-20 secs per exercise:
Jogging on the spot
Squat thrusts
Jumping jacks
High knees
Butt kicks
Air squats
– rest 20-30 secs between sets –
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2) Front squat prep:
Hip openers
PVC pipe: thoracic & shoulder openers, wrist & front rack openers
WOD A
PAUSE FRONT SQUAT X 5
3 sec pause in the bottom of each rep
E3MOM x 5 sets:
5 Pause front squats
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– Barbell must be cleaned from the floor: power clean, then into your first rep
– Control your descent, focus on maintaining perfect position into the bottom and throughout the lift. Drive from the dead stop, no bounce after the pause
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– 604 At Home:
If you have heavier weights to use follow the workout as written. Otherwise you can bring the reps up to reflect the weights you have.
WOD B
LONE SURVIVOR
5 rounds for time:
12 Burpees over bar
9 Power cleans 115/75lb
6 Thrusters
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– 604 At Home:
Use DB’s, KB’s, or whatever weighted object you have for power cleans and thrusters
