May 20, 2016

 

a) WARM UP:

3x between posts:

  • run there, do 5 squats
  • run back, do 5 dowel pull thrus and 5 dowel overhead squats
  • side shuffle there, do 5 pushups
  • side shuffle back, do 5 cossack squats

 

b) STRENGTH:

**All percentages are based on your Front Squat 1RM

  • 3 sets x 3 reps Back Squat (@77.5%, 80%, 82.5%)

Straight Into:

  • 3 sets x 5 reps Front Squats (@65%, 70%, 75%) 
c) WOD:

For time:

3-6-9-6-3 reps of each of the following:

  • HSPU
  • Squat Clean and jerk (155/105)
  • Bar facing burpees
d) ACCESSORY WORK:

  • Collect 200 DUs

e) RECOMMENDED MOBILITY:

  • quads – roll and couch stretch
  • shoulders – pec and delt smash

 

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