Warm up
2 mins cardio
2 mins abs
2 mins push ups
2 mins of 357’s pu, su, n sq
skill
3 rep max Thruster
WOD
30 Clean n Jerks (55//75)
*
20 Clean n Jerks (65/95) *
10 Clean n Jerks (75/115) *
5 Clean n Jerks (95/135)
* *= 25 High Knees
25 lateral bar hops (each way)
25 Alternate KTE
Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy
Warm up 2 Rounds of: Runnwrs warm up - squats n Lunges :30 skips :30 air squats :30 Carioca :30 High Knee then 15 Push ups 15 Sit ups Hip Circuit WOD 2 Rounds of: 25 Back Squats (75/115) 5 man makers