WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson
Lateral Squats
Active Spidermans
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead
## 1 Minute Each
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Front Rack Stretch: 45 Seconds
## Wrist Stretch: 45 Seconds
## Front Squat Hold: 45 Seconds
# TEACHING
## POWER CLEAN + FRONT SQUAT
### Movement Prep
15 Second Quarter Squat Hold
5 Front Squats
5 Power Clean + Front Squat
## PUSH JERKS
### Movement Prep
5 Push Press
15 Second Push Jerk Receiving Position Hold
5 Push Jerks
_
1 Power Clean
2 Front Squats
3 Push Jerks
Strength-
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks
* Athletes will have 15 minutes to build to a heavy complex of these 3 movements
* The 6-rep complex is meant to be completed unbroken
# PRACTICE ROUND
## 1 Round
2 Power Cleans
4 Air Squats
2 Front Squats
4 Air Squats
2 Push Jerks
4 Air Squats
*Performed with Workout Weight*
WOD
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
