Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill/Strength:
10 min emom
1 Power Clean + 1 Hang Squat Clean
start light and biled each round.
Mechanics - Consistency - Intensity!
WOD
EMOM x 24 MINUTES
MIN 1 - 2-3 Front or Back Squats (Athlete Choice, Heavy*)
MIN 2 - 10/8 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
Wall-Sit
Bar Hang
weighted squat hold
