Farm Strong – Friday 091721

Warmup
3-5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
2 Rounds
30s Each
Bottom of squat
Couch stretch (each leg)
Box or banded front rack stretch
Doorway chest stretch
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
2 Rounds with an empty barbell
3 Hang power clean
3 Front Squat
3 Jerk
3 Squat squat cleaclean + jerk

Workout Notes
We have a medium repetition, workout for today. As always when we talk about transitioning from in a couplet (two movement workout) only perform each movement as fast or as hard as you can to minimize transition times between the two movements!

Goal rounds for today is between 4-8 rounds!

Workout
Complete as many rounds as possible in 10 mins of:
10 Pull-ups OR 20 Sumo deadlift high pull
10 Alternating bodyweight jump lunges

Accessory
3 Rounds For Quality
5 Hollow rock
10 V-up
15 Sit-up
*Rest 1 min between rounds