12.30.21. Renegade – Barbell Foundations

Warm Up

Team Relay x 10 min

  • P1: Sled push 1 length + 100M Row + Sled push back
  • P2: Wall sit until P1 returns with sled
  • P3: If 3 people then person 3 = sit ups until P1 returns with sled

Mobility

  • 90s/90s Front Rack Tricep Smash
  • 90s/90s Adductor Barbell Smash
  • 90s/90s Front Rack Stretch w. Band

Activation

  • 10 Reps of “3 Part Pausing Power Clean”

Strength

5 Rounds of a couplet of:

  • 5×3 Squat Cleans
  • rest :90

WOD

Buy In = 40 second hand stand hold

  • 30 Box Jumps
  • 25 KBS
  • 20 Air Squats
  • 15 BB Push Press (45/65)
  • 10 Burpees
  • 5 Pull Ups
  • 10 Burpees
  • 15 BB Push Press
  • 20 Air Squats
  • 25 KBS
  • 30 Box Jumps

Cash Out = 40 second hand stand hold