WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch

Dowel dislocates, front rack, overhead stretch

Review all barbell movements with dowel

5 min to warm-up barbell movements with a bit of weight

WOD A

HOT IN HERRE

Complete for time:

400m run

50 Thrusters (45/35)

400m run

40 Sumo Deadlift high pull (75/55)

400m run

30 Power snatch (95/65)

400m run

20 Power cleans (135/95)

400m run

10 Clusters (155/105)

Cluster = squat clean thruster (from the ground each rep)

ACCESSORY

Cool down, roll out, stretch, socialize

Work on weaknesses

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