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 –

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

– 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

– 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

– 604 At Home:

Use DB’s, KB’s, or whatever weighted object you have for power cleans and thrusters

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