1 month away.
WARM-UP:
2 Rounds
200m Run Clean Warm-up
Dynamic Stretch
STRENGTH:
3 Position Squat Clean (Bottom to Top)
2 Reps EMOM 4 min.
Rest 1 min.
1 Rep EMOM for 4 min.
WOD: MEET ME AT THE BAR
For Time w/partner:
400m Run
100 Deadlift 135/95
200m Run
80 hang power clean 115/85
200m Run
60 front squats 105/75
200m Run
40 push jerks 95/65
200m. Run
20 thrusters 75/55
400m Run
Break up the barbell work as needed. Partners run together.
ICING:
Ring Muscle-up Transitions (3)3
KOT: Reverse Nordic 20 Reps