170905-"All Fours"
Warm up:
400M Run
Dynamic Warm up
Skill/Strength:
10-8-6-8-10 Back Squats
63%-68%-73%-68%-63%
WOD:
3×4:00 AMRAPs with 4 min rest
AMRAP#1
400M Run
30 Front Rack Lunges
15 Hang Power Cleans
Max Burpees Over Bar
AMRAP #2
400M Run
24 Front Rack Lunges
12 Hang Power Cleans
Max Burpees Over Bar
AMRAP #3
400M Run
18 Front Rack Lunges
9 Hang Power Cleans
Max Burpees Over Bar
Rx: (115/75)
Scaled: (40% of 1RM clean)
Mobility:
Thoracic Foam Roll
Couch
Wall Glute