Warm-Up:
– 2:00 Run, Ride or Row
Dynamic Flex/ Mobility:
– Super Lunge
– Sumo Squat to Stand: x 6
– Leg Swing (2 Direction): x8E
– Hip Gate: x8E
– Hurdler: x8E
– PVC Dislocates (2 Hand Positions): x 8E
Specific Prep (with BB): 2 Sets of each (bar, very light load)
– 3 Position Segmented Dead Lift: x 5
– Quad High Pull x 5
– Quad Muscle Clean: x 5
– Quad PowerClean: x 5
Olympic/ Strength:
1. Power Clean 6 x 3 @ 75% – Every 2:00
2. Strict Press: 4 x 6 AHAP – Every 2:00
MetCon:
5 Rounds for Time
– 20 Double Unders
– 12 Burpees
– 20 KBS @ 53/35
Recovery:
– 360 Shoulders
– Pec Minor in Rig or on Box
– Supine Wall Squat