5.3.18. Renegade – Barbell Foundations

WARM UP

:30

  • inch worms
  • wide-outs
  • prone hand taps
  • active sampson
  • active spiderman
  • air squat

+

Empty bar warm up x 3 rounds:

  • 5 deadlifts
  • 5 high pulls
  • 5 squat cleans
  • 5 thrusters
  • rest 60s

MOBILITY

  • :45s bottom squat hold
  • :90s hang from rig against bar
  • :60s/:60s pigeon pose

SKILL PRACTICE

12 Minutes Of: Barbell Hang Snatch

WOD

3 x 6 minute AMRAPS

  • 4 Lengths sled push (90lb stack)
  • 10 Barbell Front Squat
  • 200 M Run
  • 20 KBS

*rest 3 minutes between rounds