Warm-Up:
250m Row Every 2 minutes
Dynamic Flex:
– Knee Hug to Super Lunge
– Reverse Lunge w/ Twist
– Lateral Lunge
– Russian March
– Snatch to Clean Grip OHS
PreHab:
1a.) I, Y, T: 2 x 12E
1b.) Quadruped Hip Rotations: 2 x 5E
Olympic:
1.) 12 minutes to build to a heavy Clean
8 Min Alt. EMOM:
– 2 Clean @ 70% of 1 (TnG)
– 3-5 Wtd Pull Ups
Plus +
1.) Hollow Hold + Tuck Crunch: 3 x 15 sec + 10
2.) Arch to Hollow (with pause in Hollow): 5 x 5
3.) Legless Rope Climb: 2 x 3 (sub lying to stand climb)
WOD:
7 Min AMRAP:
– 7 OHS (Sub Front Squat) @ 95/65
– 7 Lateral Burpees
– 7 T2B
Recovery:
– Fab Four
– Downward Dog
– Child’s Pose