Dynamic Warm-Up – Mobility Prepare  for…

Test: 1:00 max effort Double Under

Primer:
4 Min. Barbell Complex: Empty barbell
2 Deadlift
2 Hang Power Clean
2 Push Jerk
2 Front Squat
2 Split Jerk

A: Strength-  “Misfit Clean Complex”
16 Minute E2MOM.(8 sets)
Find today’s 1RM ‘Misfit Clean Complex’ climb smartly with consistent mechanics
Unbroken: Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

B: WOD:
3 Rounds for time of:
10 Clean and Jerks 135/95 115/65 (power cleans)
12 Burpees over bar (lateral burpees)
200m Run

5-7 minutes-Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.

Strongman:
(Use fatbars)

Find heavy front rack lunge for down and back

20min
Front rack lunge x down & back (20:30lbs less)
Push press x 5 (use same bar if possible)
Bike x 10 Cals

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