Warm Up
3 rounds
:30 sec bike
1 empty sled push down & back
Every 2:30 x 5
Single Leg DeadLifts
15 - 12 - 10 - 8 - 6
Build Each set
*start with light weight and end with Heavy’ish weight )
*15 reps each leg , 12 reps each leg, 10 reps each leg etc…
Workout
8 Rounds For Time:
200m run
12 Abmat Sit ups
25 ft Weighted Bear crawls 35lb DB
Rest :30
Strech!
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio