Wobble
Warm Up/Mobility
Warm-up
400 M Run
25′ Samson Lunge
25′ Walking Quad Stretch
25′ Duck walk
25′ Inchworms
25′ Samson Lunge
25′ Walking Quad Stretch
25′ Duck walk
25′ Inchworms
Strength
Every 1:30 for Front Squats and Pwr Snatch + OHS
Front Squat (5-5-4-4-3)
2×5
2×4
1×3
Build in Set
2×4
1×3
Build in Set
Power Snatch + OHS (4-4-3-3-2-2)
Power Snatch + OHS
Start at 68% and Build every set
– (3+1) x 2 sets
– (2+1) x 2 sets
– (1+1) x 2 sets
– (3+1) x 2 sets
– (2+1) x 2 sets
– (1+1) x 2 sets
Metcon
Time Cap 10:00
Metcon (Time)
3 Rounds
10 Strict Handstand Push Ups
10 dbl DB Power Cleans (50/35)
50 Double Unders
–Rest 1:00–
3 Rounds
10 Kipping Handstand Push Ups
10 dbl DB Shoulder to Overhead
50 Double Unders
10 Strict Handstand Push Ups
10 dbl DB Power Cleans (50/35)
50 Double Unders
–Rest 1:00–
3 Rounds
10 Kipping Handstand Push Ups
10 dbl DB Shoulder to Overhead
50 Double Unders
Finisher
Metcon
3 Rounds
1:00 Reverse Sit Ups
:30 side plank (each side)
:30 Hollow Hold
*Rest as needed b/t rounds.
1:00 Reverse Sit Ups
:30 side plank (each side)
:30 Hollow Hold
*Rest as needed b/t rounds.
Post Workout Mobility
2:00 each side Pigeon Stretch
Banded Hip Activation