Workout of the Day - December 4, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
1 Round - Barbell Warm Up:
- 5 Barbell Good Mornings
- 5 Barbell Back Squats
- 5 Barbell Elbow Rotations
- 5 Barbell Shoulder Press
- 5 Barbell Front Squats
- 5 Barbell ROM Deadlift
Then in remaining time:
- 12/9 Calorie Row
- 8 Air Squats
- 8 Banded Pull Aparts
Hang Squat Clean 3 - Practice
3 Rounds:
- Minute 1: Front Squat (6 reps)
- Minute 2: Clean Grip Deadlift (6 reps)
- Minute 3: Full Squat Clean (5 reps)
- Minute 4: Rest
*Use 70% of 1 RM of your Clean
Wod
3 Rounds - For Time:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Push Jerks
Time Cap: 15 Minutes
Weight:
RX: 115/85 lbs
Scaled: 95/65 lbs
Beginner: 45/35 lbs