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WOD
Strength
Front Squat: 60/2, 70/2, 80/2, 85/2, 90/1, 96/1, Max/1
This is just a suggestion for warming up to a 1RM.
Conditioning
4 Rounds (25 min cap):
5 Hang Power Clean (135/95)
10 Pullups
50 Double Unders
10 Pullups
5 Hang Power Clean
2 min rest
Extra
As warmup:
– 5 min EMOM of…
3 Scapula Pullups
2 Strict Pullups
3 Perfect Hollow Arch kips
2 Perfect Kipping PU (no butterfly, focus on kip)
Snatch: 3 Stop Pull + Snatch – In 5 sets, max the complex then complete 3 sets of same complex at 85% of max weight from complex
Snatch Grip RDL: 100/4*4 sets, no straps, rest minimally
After Conditioning
10 min. EMOM
5 V-ups + 3 Candlestick Rolls
Mobility
Perform 4 sets, hold each rep for solid 2 count, maintaining tension throughout movement)
A) 10 underhanded band pull aparts
B) 10 lateral band raises (lower cross band and lift to make the Letter T)
C) 10 front band raises (lift vertical straight overhead)
– 2 min. each leg Couch stretch