2x use 2 db’s or kb’s (light #30 and under) Use as a building warm up/accessory to squat prep
10 rdl to high pull
10 alternating press/push press
10 squats
10 alternating renegade row
10 pull overs
10 crush grip press
5 Rounds for time/reps
Max Rep Back Squat*
Immediately into 7 Burpee Box Jumps (#24/#20)
*Men - if you are under 225 pounds in body weight, use 225 pounds for this workout. If you are over 225
pounds in body weight, use your body weight.
Every :75s x 20
Minutes 1-3 : 3 deadlifts + 3 hpc + 3 stoh
Minute 4-20 : 1 clean and jerk (can build)
Oly Skill work Coach led in group
3-4 sets w/ empty bb or light load
20sec HS Hold
3 muscle snatch
3 hang muscle snatch below knee
3 OHS
3 hang squat snatch
Rest :60 btwn sets
WOD
2x use as warm up
45 Jumping Jacks or Double Unders
8-10 Rower Pike Ups
10yd/10yd Lateral Banded Walks (rig length and back)
2x
8/8 Leg KOT split squat (bw, db or kb)
Strength
Shoulder Press for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 4 reps
Complete 2-4 weighted chin ups between sets
Build from last week’s 6
Accessory
3 Sets
6/6 Alternating KB/DB Bench Press @ 20X0
Warm up:
1:00 @ each station :15 transition time
•VC
•Bike
•Row
•10 scap depressions + 5 kip swings + 5-10 strict hanging knee raise (rest remaining time)
•bear crawl or crab walk
•side pillar
5 Rounds