WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Mobility
SKILL:
3 x 60 Front Plank w/ 1 arm hold
*10 Sec. Forward, 20 Sec. Left Arm, 10 Sec. Forward, 20 Sec. Right Arm.
Then:
3 x 10 Loaded Bar Roll Outs
LIFT:
Clean Complex
1st Pull (3 Sec. Hold), 2nd Pull Position (2 Sec. Hold), Full Clean
3 @ 60%
3 @ 65%
2 x 3 @ 70%
*Work the BB Pathway.
WOD:
“GRETCHEN WIENERS”
7 Rounds
30/25 Cal. Row
1RM Complex
(Dead Lift – Clean – Jerk)
*Rest 1 Min. Between Rounds.
**Score will be highest Complex Lifted.
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