Strength:
On a 12:00 running clock….
3×5 Tempo Front Squats (2121)*
*Keep loading light to moderate
(3 building sets & 3 working sets)
Workout:
AMRAP x 12 Minutes
15/12 Cal Row
:30 Plank Hold
10 Hang Power Cleans (95/65)(75/55)
10 Front Squats
:30 Hollow Holds
Cool Down:
1:30 Couch Stretch (L)
1:30 Couch Stretch (R)
3:00 Foam Rolling Quads & IT Band
Home WOD:
DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
(No Measure)
STRENGTH
4 SETS ON A 12:00 CLOCK…
3 DB Hang Squat Clean
5 Renegade Rows
7 DB Thrusters
(Score is Load)
WORKOUT
4 SETS FOR MAX REPS
1:00 – DB Hang Squat Cleans
1:00 – Tuck-ups
1:00 – DB Thrusters
1:00 – Hollow Hold
-1:00 Rest b/t Sets-
(Score is Reps)
FINISHER
3 SETS
:30 Side Plank (R)
:30 Side Plank (L)
:30 Russian Twists