Friday June 25, 2021

Friday June 25, 2021

Warmup

2:00 Bike/Row

2 Rounds

WB Squat Clean

OH Lunges w/ WB

:30 Plank

Mobility

Front Rack Fixer (banded or on a box) 1:00

Pigeon Stretch 1:00/Side

BB Warmup

10 Elbow Rotations

5 Press

5 Muscle clean

5 Power Clean

5 Front Squat

Strength/Skill

Bear Complex

1 power clean

1 front squat

1 push press

1 back squat

1 behind the next push press

For max weight, or stay light and focus on technique.

WOD

AMRAP 15

1 bear complex

3 wallballs

1 bear complex

6 wallballs

1 bear complex

9 wallballs

Etc., adding 3 wallball reps in each subsequent round

F:  dumbbells instead of barbell

P1:  95/65

P2:  75/55

C:  135/95