3-9-2020

Warm-up

400m Run

2x

50′ Samson Lunge

50′ Spiderman Lunge w/ Rotation

50′ Pike Walk

20 Russian KB Swings

Mobility

PVC

1min Oly Wall Squat

Skill

2x

5 Tall Cleans

5 Sotts Press (Clean grip)

Strength

Split Stance Strict Press

4×3

Split Stance Push Press

1×3

WOD

4 Rounds for time

10 Hang Power Cleans (115/85)

5 Split Stance Strict Press

5 Split Stance Push Press

10 Box Jumps

Cashout

Tabata Abs

  • Bicycles
  • Hollow Hold