Phosphogenic
WOD Review then warm up all together: 60 sec bike, 10 leg swings, 3 step to Spidermans, 5 BB str leg deads, 5 reg or sumo deads, BB front rack str, 5 BB front squats, 5 BB high hip squat cleans, 5 BB hang squat cleans, 5 BB squat cleans
SOD 1
In 15 minutes, complete at least 3 sets of:
5^ Deadlifts (conventional or sumo)
3 High hip squat cleans (light to medium wt)
*The goal/focus of high hip drills is to reinforce the feeling and action of getting tall with the bar at the high hip position, then using your arms and shrug to pull yourself with speed under the BB into the squat
SOD 2
In 15 minutes:
Build to a challenging clean (power or squat)
*For those newer to the clean – complete sets of 3 singles each round
WOD
Tabata Bike (8 total rounds – work 20/ rest 10 sec: 4 min)
*Post total calories
