Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Ring or Horns hold ( 1 minute attempt. Goal is to hold 1 minute or build up too)

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

A. WOD: “Deja Vu”
With a running clock from 0:0-6:00 complete
400M run
20 Clean n Jerks 135/95
From 6:00-12:00
400M run
20 Front Squats 115/85
From 12:00-18:00
400M run
20 OHS 95/75
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 and do 1 mobility hold for 20 sec each body part till finished.

STRONGMAN:

Find max lunging sled drag with KB goblet walk x 25M (32/24KG)

Then

35min
Lunging sled drag w/ KB Goblet x 25M (32/24KG)
Bike 15Cal
Windmill x 3ea (32/24KG)

 

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