WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
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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)
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Cluster = squat clean thruster (from the ground each rep)
ACCESSORY
Cool down, roll out, stretch, socialize
Work on weaknesses
