1.25.18. Renegade Barbell Foundations

Warm Up

:30

a. easy row

a. pvc pass through

b. medium row

b. pvc squat + press

c. faster row

c. pvc good mornings

Mobility

  • 90s/90s – LAX gluten w. int/ext rot
  • 90s/90s – Seated Fig 4 Stretch
  • 90s/90s – BB Tricep smash
  • 90s/90s – Banded front rack stretch

Activation

x2

  • 60s kb gob squat bottom hold
  • 30s banded OH press

WOD

-E90 on 90 x 7 Rounds

  • 2 Heavy squat cleans + 6 over the bar jumps

Rest 2 minutes

-EMOM x 12 minutes

  • M1 – 3 power snatch to OHS
  • M2 – 1 hang clean + 2 jerks
  • M3 – 6/6 prisoner lunges

Rest 2 minutes

-5 MIN AMRAP

  • 30 air squats
  • 20 mb slams
  • 10 HR push ups