Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Back Squat 75% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)
WOD: (15, 10, 8,)- Timed
BB Clean N Jerk (each arm) (Men-40+, Women-25+)
KB Plank Rows (each arm) (Men- 40+, Women-20+)
RidgeWOD:
Skill: 7 Rounds of Deadlift
2x Deadlifts EVERY 90 seconds @ 85% 1RM
* Finish with 225# Deadlift Max Reps *
WOD: 10 Rounds for Time
3x Lateral Burpees OVER Barbell
7x Hand Release Push Ups
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