Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Bar Hanging L-Sit ( 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed or build up too through position progression)

Primer: 
2 rds of:
1x 4:1:1 Tempo Front squat   ( Tempo 4 sec down. 1 sec in hole. 1 sec expl  From rack or pwr clean from ground )
2x Single arm KB or DB Strict press from front rack-pec position

A: Strength: 
21 Minute E3MOM of: ( Teams of 2-3 athletes)
3x 4:1:1 Tempo Front squat   ( Tempo 4 sec down. 1 sec in hole. 1 sec expl  From rack or pwr clean from ground )
5x Single arm KB or DB Strict press from front rack-pec position

B: WOD Conditioning (16 minutes)
4x 1 Minute MAX Distance Row + 5 Strict Pullups/ Ring rows. 
Rest 3 minutes between attempts. 300+m/270+m goal per minute.

Team Cool down + 70-100 Plank lateral bumper plate pulls, every 10 stop. Do 1  Mobility hold for 30- 20 sec each body part till finished. 5-7 minutes

Leave a Reply

Your email address will not be published.