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
