7.1.21. Renegade – Barbell Foundations

WARM UP

:30 Jumping Jacks + Plank Push Ups
:30 Mountain Climbers + Alt. SL RDL
:30 Groiners + Active Sampson

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12 glute bridges
8 Behind the Neck empty bar press
8 EB Back Squats
8 EB Clean
8 EB High Pull

MOBILITY

:30 pvc pass through
:60/60 pvc front rack stretch
:60 bottom squat hold

STRENGTH

A. Series: 15 Minutes

  • build to a heavy complex of 3 position power clean (floor, mid-shin, knees)
  • 20 banded rear delt flys

B. Series: 4 Rounds

  • 3 hang clean + split jerk
  • 5 plyo pushups
  • 7/7 rainbow slams
  • rest :60-90

WOD

4RFT

  • 4 down backs
  • 8 front rack squats
  • 20 v-up
  • 8 barbell hang snatch