Warm-up
Spend 2 minutes in Z1
Then, 5 min AMRAP
10 barbell strict press
5 inchworms
10 ring rows
5 Samson stretches each side
10 hang power cleans
Mobility
Group mobility session
CF Strength
A1. Push press – 5×4@70 to 75%
A2. DB bent over row – 5x8e
CF WOD
“Runner’s Hi”
18 min AMRAP
400m run
30t DB goblet lunges
20t DB hang clean and jerks (50/35#)(40/25#)
Intended stimulus – Another longer workout where the goal is to move the entire time. Obviously the run is weather-based, so if it isn’t clear of snow and ice, we are not going to run. It might be nice to get out there considering it is rarely an option during our winter months. Both the lunges and hang cleans are done with one DB. The lunges must be alternated every rep, while the clean and jerks can be done in any fashion you desire. Switching every 1, 5 or even 10.
