In the sweetness of friendship let there be laughter, and sharing of pleasures. For in the dew of little things the heart finds its morning and is refreshed.
Warm-up
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of banded marching
10 hip & back extensions
20 seconds of foam rolling your lats and low-back
-then-
2-3 Rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang power cleans, starting from just above the knees
3-5 front squats (2 seconds pause in the bottom position)
3-5 squat cleans, starting from mid-shin
(NTE 10:00)
Strength/Skill
(After WOD, in time remaining)
3 RFQ (Superset)
Single Leg Dumbbell Deadlift 3x12
3x24
Athlete Instructions
3-4 sets of 8-12 reps per leg.
WOD
5 Squat Clean, pick load
Every 5 mins for 25 mins.
Athlete Instructions
Goals
55% - 70% 1RM
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.