12-30-2019

Warm-up

500m Row

-100m – Just Legs

-100m – Just Hips

-100m – Just Arms

-200m – Everything all out sprint

2x w/ Empty Barbell

5 Good Mornings

5 Back Squats

5 (es) Elbow Rotations

5 Front Squats

5 Shoulder Shrugs

5 High Hang Squat Cleans

5 Hang Squat Cleans

5 Mid-shin Squat Cleans

Mobility

PVC

Strength

20 min

Squat Clean and Jerk (establish a 1 RM)

1-1-1-1-1-1-1

WOD

3 RFT

10 Back Squat (95/65)

10 Push Press (95/65)

Cooldown

1 min (es) Banded Super Frog