Dynamic Warm-Up – Mobility Prepare for..
Test: 1:00 Minute Max rep Hand release Push ups.
A. Strength: 15 Minute E3MOM of: ( Teams of 2-3 athletes)
4x 4:1:1 Tempo Back squat Tempo 4 sec down. 1 sec in hole. 1 sec expl From rack
10x Deficit Push ups: Use DB’s or BB plates stacked
B: WOD
11 Minutes to Complete
21-15-9 135/95
Power Clean
AAB or Row
Scale
Power clean 115/75 95/65 75/45
Team Cool down + 70-100 Plank bumper plate pulls, every 10 stop. Do 1 Mobility hold for 30- 20 sec each body part till finished. 5-7 minutes