WOD
Mobility
LXB Smash: Traps, Front Delt, Glute/Hip, Adductor
Pigeon Stretch
Child’s Pose Stretch
Dynamic Warm-up
Primer
6e/leg Hip Airplanes
20sec e/side Single Arm Prone Plank
8e/leg Box Blast Off
Strength
Back Squat: 40/6, 50/6, 60/4, 70/3, 75/2*3
Conditioning
For Time (12 Minute Cap):
15 Power Clean (95/55) | (135/95)
15 Box Jump Over (24/20) | (30/24)
Rest 1 Minute
12 Power Clean (115/75) | (155/115)
12 Box Jump Over
Rest 1 Minute
9 Power Clean (135/95) | (185/135)
9 Box Jump Over