Warm-up: 2 Rounds of Basic BBWU 10 Each of Deadlift, Hang Clean, Front Squat, Push Press. Dynamic Stretch
Strength: Squat Clean
Primer 1 > Clean High Pull on Riser – 3 Reps EMOM for 4 min.
Primer 2 > Hang Squat Clean – 3 Reps EMOM for 4 min.
Squat Clean – 3 Reps EMOM for 4 min.
WOD: CORNHUSKER
For Time:
50 rounds
1 Squat Clean 135/95
1 Burpee
1 Air Squat
1 Box Jump 24/20
1 Sit-up
Time Cap 20 min.
Thanks to Matt and Kelly for bringing this WOD home from NE.
Icing: Mobility – Foam Roll
CEC20.1 Participants, remember to read and study up, for the 10 Question Bonus Point Quiz. You can take the Quiz at Today, Friday and Saturday morning, when you are at the box.