11.19.20. Renegade – Barbell Foundations

Warm Up

  • 2 Rnds: 1L walking kb good mornings + 1L F. groiners + 1L high knees
  • 2 Rnds: 1L walking kbs + 1L R. groiners + 1L butt kicks
  • 2 Rnds: oh kb carries r/l + 1L frog hops + 1L duck walk

Mobility

  • 90s/90s bb calve smash, adductor smash, front rack smash
  • 60s/60s box calve stretch

OLY

12 minutes of:

build up to a heavy 3 position power clean

*above knee, below knee, floor without dropping bar

WOD

3RFT

  • 15 hang cleans (85/55)
  • 15 lateral burpee jumps over the bar

rest 3 minutes

3RFT

  • 9 hang cleans (95/65)
  • 9 lateral burpee jumps over the bar

rest 3 minutes

3RFT

  • 3 hang cleans (105/75)
  • 3 lateral burpee jumps over the bar