A GENERAL WARM-UP AND SKILL
GENERAL WARM-UP
1) 2 Rounds
Spiderman Walk x 25 feet
Lateral Lunge Walk x 25 feet
Inchworm Walk x 25 feet
Samson Stretch x 30 seconds/side
2) Banded Front rack stretch, 60-90 seconds
(See video on our CF906DEMO page)
TRANSITION AND BUILD UP
Build to first work set doing sets of 1-3 reps
B WOD AND SCALING OPTIONS
WOD
Every 3 minutes x 7 sets
2 Squat Cleans
*Drop the bar between reps
INTENDED STIMULUS
Heavy squat cleans. Start at a weight that allows you to build over the course of at least the next 3-4 sets.
C POST LIFT CHALLENGE
Post Lift Challenge
Back Squat
1 Set x max reps at heaviest Squat Clean weight
*If you rack the bar or fail a rep, the set is over
INTENDED STIMULUS
Shoot for at least 10 reps and cap at 20 reps.
OnRamp:
AMRAP in 15min of:
3 pull-ups
6 push-ups
9 squats