Warm Up
500m row or bike
50 feet spiderman + reach
50 feet Samson stretch
20 air squats- focus on tempo
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box


Mobility:
box stretch with PVC x 5 exhales
3 eccentric pull ups
wrist and ankle stretches


Skill: front squats
5 sets of

1 tempo front squat
2 front squats
tempo: 5 second down, 1 second pause, regular stand
set 1- 60%
set 2- 65%
set 3-5 70%


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

WOD
Incredible Hulk
20:00 AMRAP

your goal should be unbroken rounds- rest after the back squats
RX 115/85
INT 105/75
SC 95/65

5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats

January Monthly Challenge
Day 6:  12 walking lunges each side