Monday 3.15.21

GROUP PREP

3 min cardio

2 Rounds:
–5 Sumo Inchworm
–6ea Single Arm Kettlebell Swing
–6ea Single Arm Kettlebell Clean
–6ea Single Arm Kettlebell Push Press
–6 Kip Swing

Barbell Warm + 3 Position Squat Clean

STRENGTH

3 Position Squat Clean
-high hang, hang, floor

E2MOM x 5 (10 rounds)

2-2-1-1-1
-use about 60% for sets of 2 and 65% for singles

WOD

4 Rounds For Time:
5 Double Front Squat (50’s/35’s)
15 CTB Pull Up
100 ft Farmers Carry (50’s/35’s)
Goal: Sub 20 min

*Use DBs or KBs

MOBILITY

–2-3min Forward Fold
–1min per side Banded Lat Stretch

OPTIONAL POST WOD

3 Rounds for Quality:
10 Barbell Ab Roll Out
10 Paloff Press/side
10 Hip Extension (add weight if needed)