171030 –  “Power up”

Pre Class Mobility:

Glute Wall LAX

Front Rack PVC

 

Warm up:

4:00 for quality

10 Wallball Shots

30’ O/H Wallball Lunge

10 Medball Cleans

30’ O/H Wallball Lunge

Lunging Hip Openers

 

Skill/Strength:

Back Squat

8-4-2-8-4-2

60%-75%-85%-65%-80%-90%

 

WOD:

2x5min AMRAPs w/ 5 min Rest

Rx:

15, 12, 9 

Burpee Over Bar

Clean & Jerks (115/75)

Scaled:

15, 12, 9

Burpee Over Bar

Clean & Jerk (40%)

 

Mobility:

Wall Glute

Trap LAX

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