5.16.19. Renegade – Barbell Foundations

Warm Up: EMOM x 5 Min

  • Empty Bar Front Rack Squat Hold until 30 sec Mark + 5 OH Press

-then-

  • 3 rounds of:
    • d/b kb walking good mornings
    • 12 wall facing squats
    • 10/10 alt Sampson stretch
  • Mobility:
    • SMR – hip flexors
    • SMR – t-spine ext
    • wrist rolls
    • reverse prayer stretch

Strength Part I:

a1. 5×4 clean + split jerk

a2. 5×6 pull ups

Strength Part II:

EMOM x 20 min

M1 – 3/3 Press in split + 10 mb slams

M2 – Singles until 45 sec mark

M3 – 3 BB High Pulls + 10 Hammer curls

M4 – Box Jumps until 30 sec mark