MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
100 double leg singles
50 single leg singles on the right leg
50 single leg singles on the left leg
100 alternating leg singles
50 double unders
THIS WARMUP HAS A 5:00 CAP.
REVIEW: Sumo deadlift. Front Squat.
S: Sumo Deadlift. 3-3-3-3-3. WU up to something medium heavy and then go. This workout has a 20:00 cap.
C: For time:
5-4-3-2-1 front squats at 70% of your 1RM (barbell starts on the ground)
100-80-60-40-20 double unders
Perform 5 front squats, 100 DU’s, 4 front squats, 80 DU’s… etc… until completion.
THIS WORKOUT HAS A 10:00 CAP. You may squat clean the first front squat.
PURPOSE: Strength. Power. Skill Practice. Stamina.
LIII: Weight of choice.
LII: Weight of choice. 60-50-40-30-20
LI: Weight of choice. 20-20-15-15-10 (attempts count) or 100-80-60-40-20 single unders/toe taps to a plate
PWMOB: Lax ball in glutes. Pigeon Pose. Hamstrings. Rollout ankles.
Advanced: 75% of your 1RM.