WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll
BUY IN/SKILL
Deadlift
3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
If you found your estimated 1RM last week, use that number to calculate this weeks
WOD
10 RFT
18 Air Squats
12 Push Up
6 Strict Pull-ups
CASH OUT
Hang clean 5 x 5 - increase weight each time.
PAUSE AT THE TOP TO WORK ON YOUR FRONT RACK POSITION
MOBILITY
Hamstring and Glute
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