Monday April 10, 2017

(Competition / Glycolytic 2-5 min bursts)
Warm-up: Complete 1 round: (10 min)...
300m Row
15 wall squats
Pole squat grind
Ball hip and glute mash
10 BB back squats w/ 2 second pause at bottom
10-20 sec / arm BB front rack stretch
5 BB hang power cleans

SOD

Back Squat: 10-8-6-4-2^ (25 min)

*Before the 4 and 2 rep sets, add an extra 15-20% onto the bar and do 1 walk-away rep and hold the weight for 15 seconds, then re-rack the bar, remove the added weight, rest 60-90 seconds, and then do the 4 / 2 reps.

WOD 1 & 2

AMRAP 4: (Get after it!)
8 Hang Power Cleans 95/65
4 Parallel Facing Burpees bar hop overs

Rest 4 minutes & repeat one more time

*The goal is to have similar scores for WOD 1 and WOD 2.