5.30.19. Renegade – Barbell Foundations

Warm Up:

30:15 x 1

  • Jumping Jacks
  • Inch Worms
  • Active Sampson
  • Wide Stance Inch Worm
  • Air Squat
  • Plank Push Ups

20:10 x 4 ea

  • American Swings + Prisoner Squats
  • Hanging Kip + Band Rows

Mobility

  • LAX Tricep (90/90)
  • Banded Front Rack (90/90)

Strength

15 Min – Work up to a heavy double Power Clean + Split Jerk

WOD

#1 – 4 Minutes – Get as far as you can:

  • 65lb/95lb Clean + Jerk 2.3.4.5.6…….
  • Box Jumps 2.3.4.5.6…….
  • MB Sit-Ups 2.3.4.5.6……

Rest 4 Minutes

#2 – 4 Minutes – Get as far as you can:

  • 55lb/85lb Clean + Jerk 2.3.4.5.6……
  • Box Jumps 2.3.4.5.6……
  • MB Sit-Ups 2.3.4.5.6…..

Rest 4 Minutes

#3 – 4 Minutes – Get as far as you can:

  • 45lb/75lb Clean + Jerk 2.3.4.5.6……
  • Box Jumps 2.3.4.5.6……
  • MB Sit-Ups 2.3.4.5.6……