3-16-2020

Warm-up

400m Run

50′ Samson Lunge

50′ Spiderman Lunge w/ rotation

50′ Pike Walk

50′ Quad Walk

2x

10 Russian KB Swings

10 Jumping Lunges

Mobility

PVC

1 min Foam Roller Prayer Stretch

1 min Foam Roller T-Spine Extension

Strength

Split Stance Strict Press

2×3

Split Stance Push Press

2×3

Split Jerk

2×3

WOD

12-9-6

Power Clean (135/95)

Split Jerk

Toes-to-bar

Cashout

Tabata Abs

  • Bicycles
  • Hollow Hold