Please come to the gym hydrated today and bring water! Nobody is allowed to die…that is all!
100′ Duck walk
100′ straight leg kick
10 calorie row (hard rows)
5 chest to bar pull-ups
2 bar muscle-ups (optional)
Hip flexor mobility
Power clean review
Perform 9 unbroken power cleans in preparation for WOD. This will determine you game weight.
18 min AMRAP
60 Air squats
9 power cleans 165/115
Stimulus: 4 + rounds. Air Squats in large sets. Athletes can utilize singles on power cleans, but should be able to perform 9 touch and go reps during the warmup.
Option 1: 40 squats, 135/95
Option 2: 400m row, 30 squats, 95/65
Option 3: consult a coach, 4+ rounds is the goal!
Optional: Foam roll legs and lower back. Smash up bottom of foot with a baseball, about 2 mins each foot.