DATE – Sunday June 22nd 

 

Warm-up:  Easy 4-600m Row, Dynamic hip and shoulder prep

 

2 sets: Empty barbell/light weight:

5 clean deadlifts

5 hang clean shrug (knees)

5 high hang muscle clean

5 front squats

5 high hang cleans

 

Mobility: Banded squat hold 60-90s (for those with tight ankles, grab a light KB or plate to put on your knee)

Banded front rack stretch

 

WOD A) Every 2 min x 10:

High hang clean, power clean, clean

– Build to a heavy set

 

WOD B)  Every 2 min x 6

Front Squat:

Rd 1: 3 @ 70%

Rd 2: 3 @ 75%

Rd 3: 2 @ 80%

Rd 4: 2 @ 85%

Rd 5: 1 @ 90%

Rd 6: 1 @ 95%

 

WOD C) 2-3 rounds:

C1) Weighted hip extensions (15-20)

Rest 45-60s

C2) Strict toes to bar (8-12)(@3,1,1,1 if possible)

Rest 45-60s

C3) Static Handstand hold 30-60s (wall walk sub, active shoulders, challenge yourself, but don’t drop on your head!)

Rest 45-60s

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