Weekly Warm-up 2 Rounds of:

  • 1 Lap Gallop (knees inside hands)
  • 15 Wall Slides (with 3 sec squeeze at bottom)
  • 10 Shoulder Pass Throughs
  • 10 Barbell “Clean” Jumps – focus on not “breaking” the arms (bar touching mid thigh, slight bend in knees, shoulder forward of bar, shoulder blades squeezed together)
  • 10 Barbell Drops from Front Squat Rack position (focus on establishing correct front squat rack position, and notice bar position on the drop. the bar should be kept close, the arms are loose)

Part 1 Overhead Squat 4 x 6-8 [4011] - rest 2mins

Part 2 6 Rounds for Time: (15min cut-off)

  • 3 Turkish Get-ups/side
  • 100m Sled Drag