Wednesday, February 5

Going to be cold and rainy in the morning….

Good, lets get after it.

Warm Up:

1 Minute Easy Run

30 Seconds Plate Hops

45 Second Easy-Moderate Run

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Run

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Run

30 Seconds Plate Counterbalance Squats

Use Single 10# or 15# Plate For Warmup

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Build to Workout Weight

3 Clean Pulls

3 Hang Power Cleans

3 Push Press

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3 Power Cleans

3 Front Squats

3 Thrusters

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3 Clusters

WOD:

For Time:

Buy-In: 15 Clusters (135/95)

3 Rounds:

400m run

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95