WARMUP (15)
3 Minutes Bike
Glute Engagement
2 Sets
20 Clam Shells
20 Sidelying Raises
20 Donkey Kicks
20 Glute Bridges
MOVEMENT PREP (10)
Ankle Stretch w/ Plate
T-Spine Activation Drill Against Wall
Squats with Plate
Lying Plate Raise
STRENGTH (20)
Every Minute For 4 Minutes
3 Kipping Pull-ups
Every 2 Minutes For 8 Minutes (4 Sets)
Work on Barbell Path
1 Clean Deadlift +
1 Clean Pull
Rest 30″
1 Clean Deadlift to Power Position +
1 Mid-Thigh Squat Clean +
1 Jerk
CONDITIONING (10)
Challenge WOD
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