Today’s Workout
Warm Up
- 10 Wrist + Ankle Circles (Each directions)
- 15 Lying Knee Tuck and Reach Outs
- 5 Press Ups + Down Dogs
- 10 Sumo Inchworms
- :30 Jump Rope
- 10 Deadlifts
- 10 Hang Power Cleans
- 3-5 Wall Walks
- :30 Jump Rope
Conditioning –“9 Slay-deez Dancing””
9 Rounds For Total Reps – Partner WOD (Alt. as desired)
- 1 min. Hang Power Cleans (sx: 75#|55# rx: 115#|75# crx: 155#|105#)
- 1 min. Wall Walks
- 1 min. Double Unders
Accessory
4 Sets
- :30 Hollow Hold
- 20 Lateral Step Overs
Barbell
- Lifts
- E1:00 x 6: Overhead Squat (Rack):
- 50% – 3(2)
- 55% – 3(2)
- 60% – 3(2)
- Low Hang Clean + Split Jerk:
- 40% – 2 + 2
- 50% – 2 + 2
- 55% – 2 + 2
- 60-70% – 2 + 2(5)
- E1:00 x 6: Overhead Squat (Rack):
- Accessory
- Clean Pulls (def):
- 90-105% – 5(3)
- Weighted Cossack Squats:
- 20-50# – 10(3)
- Clean Pulls (def):