In Wod

Warm UJp
Mobility
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)

2 Rounds:
200 Meter Light Jog or Row
5-4-3-2-1
Spiderman and Reach, each leg
Walkouts
10 AbMat Sit-Ups
Barbell Warmup (empty barbell) – Video 5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mind Eraser
AMRAP 20:
7 Power Cleans (115/80)
7 Burpees
200 Meter Run
COMPETITOR
1. TBA
2. 7 Power Cleans (135/95)
7 Burpees
200 Meter Run

WEIGHTLIFTING
Clean + Jerk
80% 4(1+1)

Clean Pull
3×3 -choose weight-

Back Squat
80% 3×3

POWERLIFTING
Seated Press
5-5-5 choose load

Circuit Work
Banded Pull Down
10-10-10
Man Maker
10-10-10 Alternating
Hanging leg raises
10-10-10

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