Dynamic Warm-Up – Mobility
Prepare to for..
WOD: 4 Sets, alternating 20-25 min
A1: Front Squat 4-6 reps @42×1 (this is the final week of this. Retest in 2 weeks)
A2: Max rep Push Up in 30 sec.
5 Min AMRAP
5 Front Squat 75/55
5 STO 75/55
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
ABOVE and BEYOND:
C: Alternate for 3-5 sets (Do NOT count warm up sets for cleans. Warm up, then proceed into the rotation.)
C1: 2 Hang Clean + 1 Power Clean
C2: DB Split Jerk, 4-5 reps, NO pause, but still get some reps in with off leg.
D: Rotate through for 4 sets
D1: Double KB Front Rack Carry, 100′ (down and back once)
D2: Ring Support, 15-30 seconds
D3: Beat swings, 10-20 reps for quality.
D4: Bottom of ring dip support, 15-30 seconds
Notice her control, and that the movement is stomach and shoulder driven, there is not an excessive arch forward to gain momentum.
Feet together, toes pointed, whole body tension.