Friday April 22, 2022

Warmup

10 RDL w/ BB

10 Good Mornings w/ BB

10 Lunges

3 Bear Complex (empty BB)

                1 Power Clean

                1 Front Squat

                1 Push Press

                1 Back Squat

                1 Push press

Mobility

Downward Dog :30

Downward Dog Toe Taps x 10

Skill/Strength

Deadlift

1x5 at 50% of training max

1x3 at 60%

1x2 at 70%

1x1 at 75%

1x1 at 80%

1x1 at 85%

1xAMRAP at 90%

Then, spend a few minutes warming up back squats and front squats.

WOD

3 rounds:

10 burpees over the bar

13 back squats

5 burpees over the bar

7 front squats

10 burpees over the bar

Rest 2 minutes between rounds.

F:  light barbell from the rack; regular burpees

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more

Squat from the rack if you are uncomfortable back squatting from the floor.