DAVE
WARM-UP:
1/2 Tabata of Slant Board Air Squats, Shoulder Touches, Ring Swings
Dynamic Stretch
STRENGTH:
OH Squat 3 Reps EMOM for 3 min.
Back Rack Lunge 3 Reps EMOM for 3 min.
Power Cleans 3 Reps EMOM for 3 min.
WOD: VERY CHIPPER
For Time:
50 OH Squat 95/65 (55+ 65/45)
40 Bar Facing Burpee
40 Back Rack Lunges
30 Bar Facing Burpee
30 Cleans
20 Bar Facing Burpee
20 Pistols (55+ 20 DB Step-ups 50/35)
10 Ring Muscle-ups
Time cap: 20 minutes
ICING:
KOT – Tib Raises 20 Reps each leg
KOT – Reverse Sled Pull