Thursday May 3, 2018    

  • Warmup
    • :30 Seconds
      • Push-up to Down Dog
      • Air Squats
      • Active Spidermans
      • Banded Air Squats
      • Active Samson
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Child pose
    • Pigeon pose
  • Movement review
  • Rehearsal
    • 1 Round
      • Performed with lighter weight
      • 2 Power Cleans
      • 2 Air Squats
      • 2 Front Squats
      • 2 Air Squats
      • 2 Push Jerks
      • 2 Air Squats
      • 2 Clusters
    • 1 Round
      • Performed with workout weight
      • 2 Power Cleans
      • 2 Air Squats
      • 2 Front Squats
      • 2 Air Squats
      • 2 Push Jerks
      • 2 Air Squats
      • 2 Clusters
  • WOD “Rack City”
    • For Time:
      • 10 Power Cleans (155/105)
      • 50 Air Squats
      • 10 Front Squats (155/105)
      • 50 Air Squats
      • 10 Push Jerks (155/105)
      • 50 Air Squats
      • 10 Clusters (155/105)
  • Mobility
    • Banded front rack position
    • Hamstring flossing