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

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