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

 

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