WARM-UP
1) 500m Row
2) Jump Rope Warm-Up
3) Front Squat & Clean Bar Warm-Up
4) Scap Pull-Ups & Kipping
ACTIVE MOBILITY
1) Lat Smash & T-Spine Extensions
2) Front Rack Stretch
3) Frog & Couch Stretch
4) Calf Smash & Stretch
WOD: Perform the following for total time & rounds + reps:
MIN 0 – 10 AMRAP the following:
1 Front Squat (+1 rep each round, 135/95)
2 Burpee Pull-Ups (+2 reps each round)
MIN 10 – 20 AMRAP the following:
1 Hang Squat Clean (+1 rep each round, 135/95)
2 Toes to Bar (+2 reps each round)
Buy out with 365 Double Unders
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Turkish Get-Ups, 20 reps total (10 R/L)
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)