Mobility WOD
6 Squat Therapy Squats
1 min in the Front Rack Stretch
1 min of ankle smashing on the barbell
x 2
WOD
5 Squat Cleans (135/95)
21 Double Unders
7 Rounds
Ross M finishing strong with the community pushing him through!
Competitors WOD
Deadlift
5/5 at 85% of your 1 RM, then 2/2/2 at 95% of your 1 RM
then
6 sets of 9 unbroken Chest to Bars rest :50
(if you are not at 9 reps you should be moving up a rep every week, record your progress in WODify)
Split Jerk From the Blocks
4/4/3/3/2/2
then
5 Min AMRAP
Max Squat clean to overhead 165/105
(it can be a thruster or a squat clean and jerk)