Miss Noelle has come so far check out the racked position

Extra Warmup love

Warm up 2x  set up land mine…bar and weight plate 

• 10 med ball or sandbag cleans with a burpee back … reset and clean
• 5 ps side planks with internal rotation from elbow
• 10ps  land mine presses squat to toe extension

run 400

• 10 down dogs to plank
• 10 plank to opposite toe touch
• 199 m row, who ever went over the most, everyone does those burpees
• 2 min squat hold or banded hip openers

Tempo Front Pause Squat 5 5 5 5 5 5 5 

5 Sets:
5 reps  Pausing  (3s in bottom)… it is very important you do not come out of your natural lordotic curve when pausing !!

If you cannot get below parallel DO NOT LOAD YOUR BAR

Sets #1+2 – 70%
Sets #3+4 – 73%
Sets #5+6+7 – 76%

alternate with 3ps side plank with internal rotation, count for your partner while preforming these. 

 

 

Three mini wods ..Do 2 or 3 of them … 3 rounds each

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 15 straight leg sit up with a weight plate.. moving legs only 

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups… you guys should be really good at this now !!

Barbell – 95/65 85/45