WARMUP
## 40 Seconds
Easy Bike
Glute Bridges
Single Arm Dumbbell Deadlift (20 Seconds Each Side)
Moderate Bike
Single Leg Glute Bridges (20 Seconds Each Side)
Single Arm Dumbbell Strict Press (20 Seconds Each Side)
Faster Bike
Slow Air Squats
Single Arm Dumbbell Front Squats (20 Seconds Each Side)
*Performed with 1 Light Dumbbell*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Dumbbell Squat Hold: 45 Seconds
## Child’s Pose on Dumbbell: 45 Seconds
# TEACHING
## SINGLE ARM DUMBBELL HANG CLEAN AND JERK
### Movement Prep
*Each Side With Lighter Dumbbell:*
5 Hang Power Cleans
5 Push Jerks
5 Hang Clean and Jerks
## SINGLE DUMBBELL SQUAT
### Movement Prep
*With Lighter Dumbbell:*
5 Pausing Dumbbell Squats (3 Seconds in Bottom)
5 Dumbbell Squats
## BACK SQUAT
### Movement Prep
Establish Elbow Position
5 Pausing Back Squats (3 Seconds in Bottom)
5 Back Squats
Strength- BACK SQUAT
* Athletes will group up on racks and have a short 12 minutes to build to a heavy set of 3
WOD
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
