WOD
Mobility
Foam Roll: T-Spine, Lats, Hips/Glutes/Quad
Row 2 Minutes
Dynamic Warm-up
Primer
5 Tempo Chin-ups (32X2)*
6e/leg Skater Squats w/ Pause @ bottom
6e/leg Hip Airplanes
*3sec descent, 2sec pause, up fast, 2sec pause
Strength
Back Squat: 60/6, 70/4, 76/2, 80/1, 83/1, 76/2*2
Conditioning
4 Rounds for Time (15 Minute Cap):
20/15 Calorie Row
10 Clean & Jerk (135/95)
*C&J should mostly be powers and T&G but still challenging – scale weight accordingly.