Prep

Equipment Required: Foam roller, light KB, medium band, barbell

1) Foam Roll adductors & hamstrings x 60s each

2) 10 each Adductor Rock Back Stretch

3) 3 rounds:

– 3 each KB Windmills

– 5 each Banded Bird Dogs

– 5 each Goblet Lateral Lunges

– 7 Banded Overhead Good Mornings

4) Box Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Box Squat

Build to a heavy 5 in 4 sets. 

OT2:15

– Have spotters in place

– L1: Build to a moderate 5 in 4-5 sets.

B.

Double KB Front Rack Lateral Lunges

1/3 x 6 each. 

OT2:30

– 1 Warm-up set, 3 working sets

– L1: Double KB Front Rack Reverse Lunges OR Unweighted Lateral Lunges

C.

‘Open WOD 14.1’

AMRAP 10:

30 Double Unders

15 Power Snatch (75, 55)

– Goal: Challenging pace, with room to speed up in the last two minutes. Break sets of Power Snatches early. Shoot for 5+ rounds

L2: (65,45)

L1: (30 Single Unders or Penguin Taps) (16 total DB Snatch 30/20)