08.20.21021
Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills
Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds
Strength
Front Squat 21X1; 2.2, 1.1.1, 1.1 x 2 sets; rest 15sec/rest 2-3mins (Cluster Sets - 1.1.1 means you will perform 1 front squat at the prescribed tempo, place the bar back in the rack for a 10sec rest, and then repeat for 2 more reps with the same rest between reps 2 and 3.)
WOD
"Bring the Pain"
6 rounds for time
200m row
clean & jerk*
8 burpee over bar
reps for C&J= 18-15-12-9-6-3
weight
RX 95/65 135/95 155/105 165/115 185/125 205/135
INT 75/55 95/65 115/75 135/95 155/105 165/115
SC 65/45 75/55 95/65 105/75 115/85 135/95