Monday April 12, 2021
“You should never miss a power clean. It should automatically turn into a squat clean”
Primer: 8 Minutes For Quality
60s Bike or Row
8 Bent Over Rows
8 Push Ups
3 Tempo Front Squats
Mobility:
Pigeon Pose
Frog
Strength:
On The Every 2 x 5 – From the Ground
3 Tempo Front Squats: 3s Down + 3s Hold + Speed Up
WOD: Acid Reflux – 5 Rounds
15 KB Swings @ 53/35
12 Cal Bike
9 Thrusters @ 115/85
*Time Cap 14 Minutes
DB Version: 5 Rounds For Time:
30 DB Snatches
12 Cal Bike
9 Double DB Thrusters @ 50/35
Bulletproof Shoulders:
15 Russian KB Swings
12 Cal Row
9 Goblet Squats
Bodyweight Version: 5 Rounds
15 Pull Ups
200M Run
9 Burpee Broad Jumps
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