OUTDOORS where temps allow – please do not park in the lot
Warm Up
10-8-6
-BB High Pull*
-Plate Burpee Ground To Overhead
-Plate Front Squat w/Press Out at the bottom
*Round 1 – Pockets
Round 2 – Top Of Knee
Round 3 – Floor
Then
2 Rounds
5 Floor Angels
5 Reps Squat Therapy*
5 Bird Dog Each Side
Mobility
Lat Rolling
Quad Rolling
Strength
E2MOM12
Squat Clean
1. 4 Reps
2. 4 Reps
3. 3 Reps
4. 3 Reps
5. 2 Reps
6. 2 Reps
WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerk 115/75
Bar Facing Burpees
Level 2- 95|55
Level 1- 75|35
ADV – 135/95
Athlete Notes – The clean and jerks should be very moveable here. A weight where you could hold onto the bar for at least 5 reps. Quick singles can be efficient if you follow the bar down after each rep and keep rest time minimal.
Extra Work
Rogue Invitational Event 4
4 Rounds for Time
21 Cal Ski Erg
21 MB GHD Sit Ups 14|10
200m Air Run