Booty - Warm Up
Every 3:00min x 5
-5 Sgl. Arm KB 50-70lb KB Deficit Deadlift (standing on a 45lb weight plate complete 5 reps on the right then 5 reps on the left)
-5 High Box Jumps 30’ or higher
7 Rounds-For Time
-12 Walking Lunges 25lb DB’s in each hand
-10 V-Ups
-1 Heavy Sled Push
Stretch!
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