Friday 11.5.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 DB Strict Press

10 DB front Squats

10 DB Hang Cleans

Then…

Front Rack Mobility Stretch

BB Warmup + Power Clean + Squat Clean + Push Jerk + Split Jerk

STRENGTH

EMOM x 10

1 Clean + 1 Front Squat + Shoulder to Overhead

Take this time to warmup for the WOD

WOD

“Rogue Bella Complex”

Take 10 min to establish a 1 rep max:

1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead

*All of the complex must be done without dropping the bar. Strict cap of 10 min. If you fail a Shoulder to OH, you can re-rack the bar back to the shoulders and try again.

OPTIONAL POST WOD

AMRAP 10 min

50’ Handstand Walk (1 min Handstand Hold/Plank)

50’ Farmers Carry

5/3 Bar Muscle UPS (unbroken if possible)