FIT
WARM-UP
30 Jumping Jacks
Then, 2x
10 Tin Mans
10 Floor Sweeps
10 Lunge and Twist
10 Air Squats
5 Burpees
FIT
STRENGTH
12:00
Build to a heavy clean and jerk
If you feel good, go for a PR, otherwise just work on hitting some solid higher percentage lifts.
OR
3 Sets
15 Tempo Goblet Squats
10/side Waiter Carry Lunges
10 Slow Straight Leg Raises
WOD
AMRAP 11
15 Ball Slams
15 Box Jumps Overs
30 Russian Twists
30 Grasshoppers
COOL DOWN
1:00/side Pigeon
WARM-UP
1:00 Skipping
Then, 2x
12 Lunge And Twist
12 Floor Sweeps
12 Russian Twist
12 Air Squats
BURN
AMRAP 8
4 Slam Ball Thruster
16 Slam Balls
50 Skips
–Rest 1:00–
AMRAP 8
6 Slam Ball Cleans
36 Sit Ups With Slam Ball
50 Skips
–Rest 1:00–
AMRAP 8
8 Slam Balls
64 Slam Ball Squats
50 Skips
