Warmup
Bike 2-3 minutes
2 rounds of:
10 alt lunge pulses r+l=2
10 air squat
10 press ups
10 PVC pass throughs
barbell warm up
2 rounds of:
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang muscle cleans
5 hang power cleans
5 hang squat cleans
Skill Work
hang squat clean
build to approx 70%
then, 3x1 + 1 push press
WOD
15 min
2 rope climbs
4 clusters 70%-80%
250m/200m row
PARTNER WOD
2 person:
100 weighted tricep extension, 12/8 cal bike
90 wall balls, 16/12 cal row
80 ring rows ,12/8 cal bike
70 ball slam 16/12 cal row
60 db alt snatches 12/8 cal bike
50 kb swings, 16/12 cal row
40 kb goblet squats , 12/8 cal bike
30 box jumps, 16/12 cal row
20 burpees, 12/8 cal bike,
10 wall walks, 16/12 cal row
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Warmup
2-3 min on bike
Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump
In your own space:
2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups
barbell warm up
2rds
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
____________________
Strength / Skill
1 DL + 1 HPC
build until max power clean
then, continue to build to max DL
____________________
WOD
5RFT
5 Deadlift at 70%
5 defecit hspu 7""
rest 2 min
5RFT
5 Hang Power Clean at 70%
25 DU
Warmup
bike or row 2 minutes
2 rounds of
10 press ups
10 alt lunges
30 sec pigeon pose each leg
30 sec Samson stretch each leg
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
5 strict press
5 push press
5 push jerk
5 split jerk
Strength / Skill
split jerk
take 15 minutes to work to a heavy single for this complex
WOD
For time:
30 box jump overs
15 RKBS 53/35
**rest 1 minute**
40 wall balls 20/14
20 toes to bar
**rest 1 minute**
50 DU (100 singles)
25 burpees
**rest 1 minute**
20 cal bike
