Mobility-Hip/Ankle
Warmup-Barbell Drills
-5 Hang Power Cleans
-5 Hang Squat Cleans
-5 Front Squats then, add some weight (Still should feel very light)
-3 Power Cleans
-2 Squat Cleans
-5 Front Squats
A) Front Squat 5RM (No Rack)
*20 mins to establish
B/C) WOD: 3RFT
5 Squat Cleans (135/95)
10 HSPU
15 cal Row
*8 min cap
C/B) WOD 5RFT
10 Burpees
10 C2B
*8 min cap
Time:
0-3 Mobility
3-10 Warmup
10-30 Front Squats
30-35 Rest
35-45 WOD 1
45-50 Rest
50-End WOD2