Part 1: Midline
100 Hollow-Rocks For Time
Every Time You Break 30 Second Wall Walk/HS Hold
Scale by Volume and Time
Part 2: Barbell Mobility
Part 3: “The Barbell Workout”
Athletes Choose a 45/25 Barbell
Every Five (5) Minutes For 30 Minutes Complete One of the Following Exercises with the Barbell.
2min OHS 45/25
2min Bicep Curl Complex
2min OH Walking Lunges
2min Windshield Wipers
2min Strict Press
In the Three (3) Minutes Remaining Complete Either:
1 Lap or
a 400m Run
Scale by Movement or to Dumbells
WARM-UP: Squat Therapy
PART 1: Approximately 40 Minutes Of Continuous Practice
Starting w/ an empty barbell.
1. EOMOM 1 High Hang 1/2 Squat Clean + 1 Hang 1/2 Squat Clean for as long as possible.
2. Once you can no longer complete the 1/2 Clean Complex , EOMOM Clean Without Using Your Feet x 2
3. Once you can no longer complete the Cleans Without Using Your Feet, EOMOM 1 Full Clean + 1 Jerk Step
General Note: Today you may increase the weight after every successful set.