WEDNESDAY | 04.29.2020

WARMUP:

• 2 x 1MIN samson stretch with overhead squat & side-to-side twist

• 5 ROUNDS squat complex (see below) REST 30-60sec between each set

1 SQUAT COMPLEX consists of:

• 5 weighted bottom range squats

• 5 weighted full range squats

• 5 weighted full range jumping squats

• 5 unweighted MAX height jumping squats

WARMUP CONT'D NOT FOR TIME:

• 20 slow cossack squats (10 per side)

• 3 x 30sec high knees + 30sec butt kickers + 30sec REST

"BURGENER WARM-UP"

• grab a PVC, broom stick, shower curtain rod etc. and spend some time really drilling the fundamentals of this warm-up AND the skill transfer exercises.

• in-depth video HERE (9mins)

• skill transfer exercises (5mins)

• DO NOT just rush through this

SKILL/STRENGTH: 14MINS PRACTICE

• sots press: 7 x 3

• try to go slightly heavier than last week

• focus on maintaining a solid air squat with your chest up tall.

• progressions from Catalyst Athletics

FOR TIME:

• 40 squat cleans 135/95

• 800m run

- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX