5.12.22. Renegade – Barbell Foundations

WARM UP

:30
Med ball foot taps
Inch worms
Walking RDL

:20
Med ball foot taps
Active spiderman
Med ball dead lifts

:15
Med ball foot taps
Med ball Front Squats
Med ball OH Press

+

Empty Bar Warm Up x 3 Rounds:

  • 8 high pulls
  • 8 hang cleans
  • 8 back squat
  • 8 behind the neck press
  • rest 60s

+

Mobility:
:90/90 lax/box front rack smash
:60/60 dowel front rack stretch
:90/90 hip flexor smash
:60/60 static hip flexor stretch

WOD

Every 2 Min on 2 Min for 6 Rounds:

  • 5 Power Snatch
  • 7 Plyo Push Ups
  • 9 Squat Jumps

Rest 3 min

Every 90 on 90 for 6 Rounds:

  • 5 Clean to Push Jerk
  • 7 HR Push UPs
  • 9 Air Squats

Rest 3 min

EMOM x 6 Rounds:

  • 5 Bent Over Barbell Rows
  • 7 Bar Push Ups
  • 9 sec Deadlift Bottom Hold