Pre-Wod:
Dynamic Group Warm-Up
Banded Hip Distraction (Lunge, Pigeon, Hamstring Stretch, Internal Rotation)
3 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
1 Round: Side-Butt
Skill: Tall Clean 5 x 2, Build
Workout of the Day for Monday, October 14th, 2018:
E2MOM for 8 Sets*:
Hang Clean +
Clean +
2 Front Squat
*Build Each Set. Complete two Front Squats after the Clean.
15 min AMRAP (For Quality):
5 Box Jump Over 36/30″
10 Strict Pull-Up
15 Push-Up
“After Party”
3 x 1 Min Weighted Plank
Sweat Sessions Workout for Monday, October 14th, 2018:
Mobility:
Hamstring (2 min/side)
Couch Stretch (2 min/side)
Pigeon (2 min/side)
12 Min AMRAP:
20 Abmat Sit-Ups
14/10 Cal Bike, or Row
7 DB Strict Press (Each Side)
12 Min AMRAP:
200m Run
14 DBL KB Reverse Lunge
7 Ring Row, or Strict Pull-Up