Dynamic Warm Up- Mobility Prepare for:

A. Strength:
5×3
Back Squat*
*Superset each Set with 10 Perfect Hollow Rocks

(Score is Weight)

B. Metcon:
FOR TIME*
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat

*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.

(Score is Time)

 C. Finisher:
FOR RECOVERY

5:00 Slam Ball Gut Smash

https://www.youtube.com/watch?v=9qdTxxxmCzc

(No Measure)

 

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