Thursday, May 23 WOD

Mobility: Hips

  • Hip Capsule Internal/External Rotation

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Specific Warm-Up: Burgener Warm-Up

  • 5 Reps, empty barbell

WOD: AMRAP in 6 minutes of…

  • 1 Snatch
  • 2 Clean and Jerks

Loads: C: 155/105lbs    S: 135/95lbs   D: 95/65lbs

Cash-Out: “Annie” 50-40-30-20-10 rep rounds of…

  • Double Unders
  • AbMat Sit-Ups


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