WOD – Monday 7/9

So kind of a fresh start. Fourth of July is behind us and full weeks resume. Let’s all get in and make the best of this Monday.

Spend 2 minutes in Z1
Then, 2 to 3 rounds
10 full KBS
5 down dog push-ups
10 ring rows
5 HS kick ups

Front rack mobility and posterior chain prep

Hang power clean – work up to a heavy triple for the day
Cannot put the bar down between reps. Really focus on proper footwork here. The second and third clean will be very challenging. So make sure the feet get into the proper finish position each time. Bend the knees and push the hips back. With the bar on the shoulders in the rack position, elbows should be up, and you should mirror a 1/4 front squat. Try to stay away from your best impression of a drinking giraffe.

“Re-entrance Fee”
20 min EMOM
1st – 10 hang power cleans (135/95#)(115/75#)
2nd – 10 weighted step-ups
3rd – 10 cals AB
4th – 10 OtB burpees
5th – Rest
Long EMOM. Cleans and burpees are done with the barbell. The step-ups are done with either DB’s or KB’s. 4 rounds of each movement, so given the volume and intention, plan your weights accordingly.

Accessory Work
Core work
3 rounds
10 strict T2B
20 hollow hold plate switches
:30 side plank hold (each side)

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