12.30.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction.  Only lower as far as your hips allow without rounding your low back.

 
Mobility
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
back squats
10:00 EMOM
2 reps @ 33X1
min 0-3 @ 60%
min 4-7 @70%
min 8-9 @ 80%
 
 
WOD
"Clean Sets"
5 rounds for time
40 DUs or 80 singles
3/2 ring muscle ups
6 burpee box jump overs  24/20"
8 power cleans 115/85  95/65  75/55
Rest 2:00