Warm Up
Front Squats
Every 1:30 6 x 3 Tempo Front squats
⁃ 3 Tempo FS (2 counts down 3 counts in the bottom 1 count up) 55-65% of 1 rep
Barbell Lunges
Every 2:00 3 x 5 Heavy
-5 single Leg Lunges (do all 5 lunges on 1 leg first before switching legs)
Barbell Jump Squats
Emom x 5
-6 Barbell Jump Squats 45-55lbs
4 Rounds For Time
-8 jump Lunges
-6 shuttle sprints
-30 wall shoulder taps
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