Mobility
Warm-up
3 Rounds (Not for Time)
10 Air Squats
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
10 Sumo-deadlift High-pulls (Just the barbell or PVC Pipe or Broomstick)
Perform 3 rounds nice and slowly. Do everything as perfectly and methodically as possible. When you get to the sumo-deadlift high-pulls, do the first round in slow motion, the second round at about 50% and the third round at full speed. Focus on working your biggest muscles first and then your smallest last. Start with the weight on the ground close to your vertical shins and your chest high in a wide stance with a narrow grip. Explode into a deadlift pull with your hips and legs keeping your arms straight. As soon as your hips fully open (standing straight up), pull with your upper back. Once that is exhausted, pull the rest of the way with your arms. Everything should flow together smoothly, but get everything out of your biggest muscles before moving on to the smaller ones.
Air Squat
Push-up
Sumo-deadlift High-Pull
Skills / Strength
5- 3-2-1-1-1 (2:30 Rest)
Clean Pulls (1RM)
Perform 6 sets following the numbers above. 5 clean pulls the first set, 3 the next, and so on resting two minutes and thirty seconds between each set. Start light and get a feel for the movement as you continue to warm-up. Work your way towards a one rep max (1RM) which is the heaviest one rep you can safely perform.
WOD
7 Rounds for Time
7 Front Squats (Men: 165lb / Women: 115lb / Beginner: 35lb)
7 Power Cleans (Men: 165lb / Women: 115lb / Beginner: 35lb)
Perform 7 rounds of the above movements as fast as you can. Do 7 front squats and then 7 power cleans and then move straight into the next round. We are not going to use a squat rack today, so you will need to power clean the weight to your shoulders to start your front squat sets. Because of this, you should try and get all 7 front squats in a row every round. Rest after 6 power cleans, then get your 7th power clean and get all 7 front squats in without putting the bar down to be most efficient. Post your time to comments.
Front Squat
Power Clean
Cool-down
3 Sets (1:00 Rest)
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