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WARM-UP
1) 500m Row
2) Hollow Body Hold & Ring Dip Support Hold
3) Negative Ring Dips
4) Deadlift & Power Clean Bar Warm-Up
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Single Leg Hamstring Stretch
3) Pec Smash
4) Banded Elbow Bulley
WOD: Perform the following for time:
3 rounds of….
10 Deadlifts (245/165)
10 Bar Facing Burpees
**REST 2-minutes**
Then do 15 – 12 – 9 reps of….
Ring Dips
Hang Power Cleans (95/65, RX+ 135/95)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Roll Outs, 10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)