If you want to mobilize be here a little early. Warm up today will be with a barbell. empty at first. This will also flow right into your strength, you are finding a 1rm back squat today. PLEASE USE SPOTTER IF YOU CANT BAIL. ‘
if you are new or not interested in finding your 1 rep max please do 5 sets of 5.
Wod
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Scroll for scaling options.
Post total reps completed to comments.
Related:
• Register for “Saved by the Barbell” Workout for Kids
• The Deadlift
• The Hang Power Clean
Scaling
Most athletes should be able to complete this workout in the prescribed
format. Slight tweaks may be made to the movements for beginners.
Intermediate athletes can complete this as prescribed.
Beginner Option
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 10-lb. ball, 75-lb. deadlifts and cleans
Women: 6-lb. ball, 55-lb. deadlifts and cleans