Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball) and Mobility Work

2 Rounds of:

  • 15-20 Scapular Push-ups with Controlled Tempo
  • 10 Prone Y’s with 3 sec Hold
  • 8-12 Split Squats/side with Controlled  Tempo
  • 8-12 Lateral Split Squats/side

Part 1: Gymnastic Skills Practice

OR

Hang Power Clean Technique Work

Part 2:

Repeat any missed Benchmark WODs from earlier in the week (Monday/Wed/Fri of this week)

OR

5 Rounds for Time of:

  • 4 Turkish Get-ups/Side
  • 8 Overhead Squats @ 50% 1RM (or 60-65% 5RM)
  • 12 Toes-to-Bar

*20min cut-off

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