Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
200M Run
15 Barbell Good Morning
10 Barbell High Pulls
Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Squat Cleans With Empty Barbell.
Strength
Stiff Leg Deadlifts
20 Minutes
3 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets
WOD
Every 30 Seconds x 20 Rounds (10 Minutes)
COMPETITIVE
1 Squat Clean (135/95)
PERFORMANCE
1 Squat Clean (95/65)
LIFESTYLE
1 Squat Clean