Warm-Up:
– Hip Add/ Abduction
– Quad Hip Rotations
– Partner MB Toss – Lateral
– Speed Ladder
Dynamic Flex:
– Transverse Super Lunge
– Rev. Lung w/ Twist
– 5-10-5
Prep (BB):
– Kang Squat
– Tall Clean + Front Squat
– Hang High Pull + Hang Clean
Olympic:
1.) 2 Postion Clean (Hang & Floor): 70%, 75%, 80%, 70%, 75%, 80%
WOD:
Every 3 Min x 3:
– 10 Cal Air Assault
– 6 Hang Power Snatch @ 65-70% of power snatch
Accessory:
1a.) Wtd Ring Dips: 3 x 5
2a.) MB Wall Toss 3 x 10-15
Recovery:
– BB Qaud Smash
– Couch Stretch w/ Twist
– Extended Couch Stretch
– Wall Calf
BONUS: Lax Ball Foot