01.14.2022

Warm Up
One round
45 seconds of each with a 15 second transition
box step ups
rest 15 sec
ring rows
rest 15 sec
scap pull ups
rest 15 sec
PVC platter squats
rest 15 sec
box jumps
rest 15 sec
ring rows
rest 15 sec
kipping swings
rest 15 sec
PVC Kang squats


Mobility
A. 10 x cat/camels
B. 10 x KB behind the back hip hinge
C. 15 x banded PVC hip hinge- tie up band on rig post, string PVC thru, and then hip hinge.


Strength
deadlift week 7
50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
max out reps

WOD
"Cinnamon Roll"
15:00 EMOM
min 1- 5 hang power clean 155/105 135/95 115/75 95/65
min 2- 7 deadlifts 155/105 135/95 115/75 95/65
min 3- 1 squat snatch + 3 OHS 155/105 135/95 115/75 95/65