Friday 5.1

FRIDAY
STRENGTH: Bar Complex
EMOM 10m: 1 Power Clean + 1 Hang Power Clean
right into EMOM 5m : 5 Deadlift, speed focus
tight into EMOM 5m: 3 Thrusters, speed focus

VirtualWOD
Core Work : 2 Rounds, 30s on, 30s off, work down through the list
Straight Leg Lifts
Flutter Kicks
Hollow Hold
Sea Turtles
Push-ups
Straight Arm Plank Leg Lifts

WOD w/equipment (w/o in parentheses): 4 Rounds, each round 3:30 with 1:00 rest
BUY IN EACH ROUND:
20 KB Swings, full OH (Lunges)
10 Front Squat (r) (Air Squats)
10 Front Squat (l) (Jumping Squats)
20 Sumo DL High Pull (Good Mornings)
– THEN AMRAP with remaining time:
Round 1) 2 meter shuffle (back and forth)
2) Up Downs
3) Double Mountain Climbers
4) Burpees

Extra Work
1. Split Squat
3×5 each side, barbell on back, back foot elevated 3″

2. Barbell Good Morning
5-5-5-5…if you don’t have a barbell but have a KB or plate, do sets of 10-15

3. 100 Supermans, 100 Situps, 100 Russian Twists