180302- 18.2/18.2a

March 2, 2018

Pre-Class Mobility:

Quad FR

Front Rack PVC

 

Warm Up:

4x :30/:30 Bike

3 Rounds NFT:

10 Empty Bar Hang Squat Cleans

5 Burpee Over Bar

2 Wall Climbs

Build to 80% of 1RM Squat Clean

 

WOD:

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 
Bar-facing burpees

 

Workout 18.2a

1-rep-max clean

 

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

RX: 50/35

Scaled: 35/20

 

Mobility:

Quad/IT Lax

Glute Lax

Scap Lax

 

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