1.13.22. Renegade – Barbell Foundations

Warm Up
:30/:20

  • Jumping Jacks
  • Active Spiderman
  • PVC Pass Through

:30/:20

  • Single Unders
  • Active Sampson
  • Air Squat

:30/:20

  • Rower
  • Plank Push Ups
  • PVC OHS

:30/:20

  • Killers (moderate speed/faster)
  • Inch Worms
  • PVC Good Mornings

Mobility

  • 90s/90s Couch stretch
  • 60s/60s Pigeon Pose
  • 60s Childs Pose

Activation

x3 Rounds w. empty bar complex of:

  • 4 muscle snatch
  • 4 hang clean
  • 4 split jerk
  • 4 OHS
  • Rest 60s between rounds

WOD

5 RFT of a Complex of:

  • 3 squat cleans
  • 2 hang cleans
  • 1 jerk
  • 7 Barbell push ups
  • 9 Box Jumps

***Rest 3 Min and Stretch something Tight!!!

-Then-

  • sprint 7 down backs + 1 power snatch
  • sprint 6 down backs + 2 power snatch
  • sprint 5 down backs + 3 power snatch
  • sprint 4 down backs + 4 power snatch
  • sprint 3 down backs + 5 power snatch
  • sprint 2 down backs + 6 power snatch
  • sprint 1 down backs + 7 power snatch