Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch 

 

Warm up/Gymnastics Skill:

15 min EMOM:

  1. 30 Sec Row sprint
  2. 10 Sec HS Hold (try to do free standing)
  3. 15 Supermans w 1 sec hold at the top
  4. 12 Banded Pull Aparts
  5. HS Walk Practice for 35 secs (wall walks or shoulder taps)

 

Strength: Front Rack Alternating Reverse Lunges

20% x 5 per leg

25% x 5 per leg

30% x 3 x 5 per leg

(% of Front Squat)

 

WOD: “Triceratops”

8 min AMRAP:

6 Power Cleans 185/125

6 Burpees over the Bar

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