FIT
WARM UP
100 Skips
10 Shoulder Rolls
10 Hang Power Cleans
5 Push Jerks
5 Split Jerks
10 Ring Rows
:30 Plank
:30 D Ball Hold
5 Burpees
STRENGTH
E30sec X 10
1 Slow Pull Power Clean
*7sec Pull To Mid Thigh
Emom 8
Power Clean 1.1.1
+ Split Jerk
Pause in the receiving position of each power clean. Only 1 split jerk at the end.
Same weight across for the first drill. Then work up in weight for the second drill.
WOD
4x, Each Round For Time
75 Double Unders
10 Bar Muscle Ups
8 D Ball Over Shoulder
–Rest 90sec–
D – burpee + jumping pull up for bmu, choose d ball
F – burpee pull up, 100/70
P – 150/100
COOL DOWN
2:00 T Spine Stretch W Pvc
1:00/side Seated Twist
Burn
WARM UP
30 Lateral Hops
10 Lunge And Reach
10 Step Ups
10 Deadlifts
10 Hang Power Cleans
SWEAT
A. AMRAPx20
20 Slam Ball Step Ups
20 Slam Balls
20 Dbl Db Power Cleans
20 Dbl Db Push Press
B. EMOMx9
1. Side Plank Hip Dips :30
2. Side Plank Hip Dips :30
3. Plank Openers
