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Dynamic Warm-Up – Mobility
Prepare to for..
4×8 Front Squat @75%
5×2 Split Jerk @85%
25 Sumo Deadlift High Pull 95/65, 75/45, 55/25
20 Chest to Bar Pull-Ups
* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP. Ask your coach for help.
ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.
5 Minutes Post Metcon:
10 Minutes to find 2RM Back Squat from Rack
Bike 100/65 Calories For Time.
1 Pegboard “Up and Down”
15 Hang Power Cleans 95/65lbs
Sub 2-3 Legless Rope Climbs in place of Pegboard if necessary