MOB: Dynamic Mobility
WU: 5 BB Squat Cleans. 6 BB Ft. Rack Lunges. 400m run
S: Squat Clean. 15 minutes to find a 1RM.
C: 4 RFT of:
12 Front Rack Lunges (alternating legs) 115/75
400m run
THIS WORKOUT HAS AN 18:00 CAP.
Option 1: 95/65
Option 2: 75/45
Option 3: Weight of choice. (Alternate between 400’s and 200’s)
PWMOB: Lax ball in C/S/B/Glutes. Pigeon Pose. Stretch hamstrings. U/D dog x3.
Advanced: 55% of 1RM Squat Clean.
Endurance: 95/65. (Alternate between 400’s and 800’s.)