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Friday, March 31, 2017

30
Mar

Friday, March 31, 2017

Mobility/Activation: empty bar warm up for clean x 2
5 RDL
5 muscle cleans
5 hang power clean

Strength: Power Clean

15:00 to find a heavy single to use as a starting point for the next 8 weeks. Bar must be racked in a partial squat that is above parallel and stood up.

Conditioning:
12:00 EMOM

Min 1: 10 Pull Ups
Min 2: 20 Walking Lunges *holding plate overhead 25/15
Min 3: 2 Rope Climbs

After Party:
200M Heavy Farmer Carry *2 burpees every time you drop

WOD NOTES: This work out has built in rest. The faster you work, the more rest you will have. The after party should be tough, but try not to drop the kettlebells no more than 3 times.

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