Dynamic Warm-Up – Mobility Prepare  for..

Primer:   
2-3 rounds of:
5x Clean n Jerk (Power clean is allowed)
5x Front Squat
5x OHS
5x Deficit Push ups

A. WOD: (24 min)
With a running clock from 0:0-6:00 complete
400M run
20 OHS 95/75
From 6:00-12:00
400M run
20 Front Squats 115/85
From 12:00-18:00
400M run
20 Clean n Jerks 135/95
From 18:00-24:00
400m run
30 Deficit Push ups ( use 45/25 bumper plates for deficit)

(Stimulus goal is to go “UB” or 1 break on OHS-Front Squat, be able to adjust BB w/ lbs, with 70-60 second rest )

Team Cool down.5×10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold for 20 sec each body part till finished with every 20.
5-7 minutes

STRONGMAN:
Find heaviest Zercher deadlift x 1

Then

30min
Zercher squat x 5 @same weight as above
Zercher Romanian deadlift x 5 go as far a possible w/flat back
Farmers carry 50M (do not drop)


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