Warm-Up:
2 Minute Ride, Run or Row
“Bird-Dog” 2 x 8E
Dynamic Flex/ Prep (PVC/ Barbell):
– Good Morning
– Back Squat to Press
– Sampson Lunge
– Press
– Dislocates
– OHS (3 Position)
– Squat Jump
Olympic:
1.) Hang Muscle Snatch: 3 x 3
2.) Clean + Push Jerk: 2+2 @ 60% , 2 x 2+2 @ 65%, 2 x 1 + 2 @ 70%
Plus:
a.) 2 Rope Climb every 2 min x 4 (if you do not have a rope climb, lie on floor and pull to stand, lower back down x 4)
b.) Strict T2B + L Hang: 6 x 5 + 10 sec.
WOD:
– Max Rep Front Squat @ 75% + 35 Cal Row
– Rest 5:00
– Max Rep Front Squat @ 65% + 25 Cal Row
– Rest 5:00
– Max Rep Front Squat @ 55% + 15 Cal Row
Accessory:
1.) Reverse Hyper: 3 x 10
2.) OH “Bamboo” Hold (15lb Barbell w/ Hanging KB): 2 x 45 sec.
Recovery:
– Roll Lat/ Quad
– Couch Stretch
– Banded Lat/ Rear dealt