Monday, March 5, 2018

Warm up & Activation

Burgener warm up

25 Passthroughs

Squat therapy w/10lb plate, 5 reps

30 sec hollow body hold

WOD

EMOM for 15 minutes

1 Clean+2 Front squats+3 OHS

*If the clean is squat cleaned, must stand fully up before starting the front squats.

*Goal is to not set the bar down til all 6 reps are finished.

*Pick a weight that is doable but challenging, if fail drop weight, focus today is on form under load.

Close out

4 30 second sprints on rower.