Group Warm up
Group Mobility
Strength
A.) 10 minutes to find a three rep max hang power clean – All reps must be touch and go! In this case it means don't let go of the bar.
B.) Every 20 seconds for 5 minutes – 2 hang power cleans @ 60-70% of todays 3 rep max. The focus should be on loading the hamstrings in the hang position.
WOD ( Workout of the Day )
"Braveheart"
FOR TIME: 9 minute time cap.
21-15-9
Front squats – from the floor
(135/95) level 2 (95/65)
Toe to bar
RX+ 12 – 9 – 6
Front squats + BMU (185/125lb)
