WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Mobility
SKILL:
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Front Squat
3 @ 60%
3 @ 65%
3 @ 70%
2 x 2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
WOD:
“GEN”
5 Rounds
5 Squat Cleans (185/125) (165/115) (155/105) (135/95)
10 Bar Facing Burpees
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