Warm Up
2 sets
1:00 cardio, increasing pace every 20 seconds
20 lateral banded steps/side
5 barbell good mornings
5 barbell behind the neck press
5 barbell back squats
10 each side Cossack squats


Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.




WOD
"The Capitol"
Team of 3
one work, two rest except on the sled push
24/18 cals bike
24/21/18/15/12 reps deadlift 205/135 155/105 135/95
21/18/15/12/9 reps power clean
50m (pylon and back) sled push 270/225

break up reps as you choose with one working, two resting
sled push- two people push the sled, one rests


Accessories
2 x 50 banded tricep extensions
1 x 60 banded lat pull downs