02.24.2022

Warm Up
2 sets
1:00 single unders
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats




Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. box ankle stretch x 10 second hold for 3 rounds each side
C. sit back on heels x 30-45 seconds




Strength
1 power clean + 2 front squats
sets 1-2 @ 60%
sets 3-5 @ 70%
sets 6-7 @75%

clean deadlifts
4 sets of 3 reps @90-95%



WOD
"Wannabe"
16:00 EMOM
min 1- barbell push press x 30 seconds max reps 115/75 95/65 75/55
min 2- DUs x 40 reps or 60 single unders
min 3- pull ups x 8
min 4- easy calories on choice ski, row or bike x 45 seconds