Monday January 29, 2024

Warmup

2:00 Bike/Row

Then…

10 Air Squats

10 Hollow Body Rocks

20 Banded Lat Pull Downs

10 Kip Swings

10 Barbell Push Press

10 Barbell Hang Muscle Cleans

10 Barbell Good Mornings

10 Barbell Back Squats

Mobility

10 Squat to Stands

:20/side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Front Squat 5-5-5+

Last set is for max reps (not to exceed 10).  Use a challenging weight.

Then, spend some time warming up to your working weight for the WOD.

WOD Primer

2 rounds:

5 Back Squats

4 Toes to Bar

3 Shoulder to Overhead

2 Clean and Jerks

WOD

50 back squats

40 toes to bar

30 shoulder to overhead

20 clean and jerks

F:  single DB goblet squats; situps or v-ups; double DB shoulder to overhead and clean and jerk

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; add 10 ring muscle ups at the end (modify by doing bar MU)

The barbell weight should be light to moderate.