May 17, 2016

 

a) WARM UP:

3 Rounds For Quality: 15 min max

  • 5 burpees
  • 5 plank shoulder taps (ea side)
  • 5 Goblet squats (kb, db)
  • 5 Ring Rows
b) STRENGTH:

Squat Clean E2MOM

  • 3, 2, 1, 1, 1, 1, 1 (@75%, 80%, 85%, 90%, 92.5%, 95%, Max Effort)
c) METCONS:

WOD 1:

6 min AMRAP:

  • 5 WB (30/20 – 10/9′)
  • 10 Box Jumps (24/20)
  • 5 Burpees

Rest 3 min

WOD 2:

6 min AMRAP:

  • 10 KBS (70/55) – Russian style
  • 20 DU
  • 10 Pull ups

d) RECOMMENDED MOBILITY:

  • pec smash / stretch
  • calf smash / stretch
  • banded front rack distraction

 

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