5.5.22. Renegade – Barbell Foundations

WARM UP

3x400M Run

  • 1st – slow
  • 2nd – medium
  • 3rd – fast

-then-

2 Rounds Of:

  • :30 wall sits
  • :15 push ups
  • :30 bottom squat KB hold
  • :15 banded speed rows

Stretch

:60 tactical frog

:60 Childs pose

:60/60 pigeon pose

A. Series – 6 round complex of:

  • 3 position snatch
  • 2 hang clean
  • 1 split jerk
  • rest 90s

WOD

500 M row

21 (7/7/7)

  • Barbell Cleans
  • Wall Ball
  • Knees to Chest

500 M row

15 (5/5/5)

  • Barbell Cleans
  • Wall Ball
  • Knees to Chest

500 M row

9 (3/3/3)

  • Barbell Cleans
  • Wall Ball
  • Knees to Chest

500 M Row