Friday June 11, 2021

“It’s not pressure unless you are not prepared.” -Colin Kaepernick

PRIMER:
400M Run

2 Rounds:
10 Strict Pull Ups or 20 KB Swings 
10 Push Ups
10 Air Squats
10 Good Mornings 
10 Tuck Ups 

2 Rounds:
3 Muscle Cleans
Elbow Rotations
3 Power Cleans 
3 Hang Squat Cleans
3 Low Hang Squat Cleans

MOBILITY:
2 Minute Saddle

STRENGTH:
8 Minutes to Build to a moderately heavy
Power Clean + Hang Squat Clean + Squat Clean

GYM WOD: Squeaky Clean –
3 Rounds for Time
400M Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans 

@ 155/105

Modifications:
Run: 500M Row | 400M Ski | .8 Mile Assault Bike 
 
AT HOME WOD:
Dumbbell Version: 
400M Run
7 DB Power Cleans
7 DB Hang Squat Cleans
7 DB Squat Cleans

Bulletproof Shoulders: 
400M Run
7 Bent Over Rows @ 95/65
11 Deadlifts @ 225/155
7 Sumo Deadlift high pulls @ 95/65

No Equipment:
400M Run
7 Pull Ups
7 Chest to Bar
7 Bar Muscle Ups