05.11.2022

WarmUp
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation



Strength
3 sets
A. drop back reverse lunges x 8/leg @20X0, load these moderately heavy

B. clam shell side plank hip thrust x 15/side https://youtu.be/d82ejOSX8ZE


Take 5-10 minutes to warm up to a heavy hang squat clean


WOD
"Believe in Me"

6 sets for time
200m run
8 pull ups
6-5-4-3-2-1 hang squat cleans

RX
6 reps @ 135/95
5 reps @ 155/105
4 reps @ 185/125
3 reps @ 205/135
2 reps @ 225/155
1 rep @ 245/165

INT
6 @ 75/55
5 @ 95/65
4 @ 115/85
3 @ 135/95
2 @ 155/105
1 @ 165/115

SC
6 @ 45/35
5 @ 75/55
4 @ 95/65
3 @ 115/75
2 @ 125/85
1 @ 135/95