8.12.21. Renegade – Barbell Foundations

WARM UP

:30

  • inch worms
  • active sampson
  • plank push ups
  • lateral lunges

+

2 Min Cal Row

+

2 Rounds Empty Bar Warm Up

  • 5 hang cleans
  • 5 power cleans
  • 5 muscle snatch
  • 5 back squats
  • 5 good mornings
  • rest :60

MOBILITY

  • :90/90 banded shoulder distractions
  • :90/90 banded front rack stretch
  • :90/90 banded internal rotation stretch

STRENGTH

EMOM x 18 min

  • M1 – 5 high hang squat cleans
  • M2 – 8 db curl press
  • M3 – 10 ab wheel

REST 3 Min

WOD

AMRAP 3 Min x 3 Rounds

  • 10 HR Push Ups
  • 7 box jumps
  • Max power cleans (95-115)

*Rest 3 min between AMRAPS