01.13.2021

Warm Up
2 sets
5/side Turkish sit ups- body weight only
6/side plank shoulder taps
4 deep squat walk out to push up
5/side alternating scorpion taps https://youtu.be/nahcOhG-3_c


Mobility
2 sets
4/side perfect stretch
half front split pose with ankle pulses x 10/side
10 second feet together squat hold
10 second forward fold



Strength
front squats
warm up reps
3 sets of 5 at 50-65% no tempo
3 sets of 5 reps @ 55-60% @ 4,4,4


Barbell warm up for cleans- empty bar
clean grip RDL x 5 reps
clean pull from below the knee x 5 reps
muscle clean x 5 reps
hang power clean x 5 reps

WOD
"Big Chief"
4 rounds
3:00 work/1:00 rest
3 power cleans 155/105 135/95 115/75 or DBs 40/30
6 push ups or 6 HSPU
9 air squats or 8 alternating pistols
*pick up where you left off*