FIT
WARM-UP
1:00 Bike/Row
5 Bulldogs
10/side Quadruped Axial Rotations
10 Airplane Push-Ups
10 Goodmornings
10 Shoulder Rolls
5 Press
5 Push Press
5 Jerk (Practice Pausing in Catch)
5 P1 Hang Cleans
5 P2 Hang Cleans
5 P3 Cleans
FIT
SKILL
3 Sets:
3x [Front Squat + Jerk] *From Rack
3 Sets:
2 Power Clean And Jerk
*Pause 2sec In Receiving Position Of Both
5 Sets:
1 Squat Clean And Jerk
*Pause In The Jerk Receiving Position
Use the first part as a tech warm up for the work from the floor. Increase the weight throughout your lifts as long as you are sticking ecah lift with good tech.
WOD
4x, Each Round For Time
12/10 Cals
12 Wall Balls
3 D Ball Over Shoulder
*REST :90 Between Rounds*
D – choose weights
F – 20/14, 100/70
P – 30/20, 150/100
COOL DOWN
1:00 Wrist Flexion
1:00 Wrist Extension
1:00/side Pigeon
BURN
WARM-UP
:30 of Each x3
Toe Walk
Heel Walk
Knee Up And Twist
Single Arm Thrusters
BURN
AMRAP 20
400m Run
21 KB Swings
12 Ring Rows
