Warm Up
Front Squats
8 x 10
Every 2:30 x 8
*10 Front Squats 50% of 1 rep
Heavy DB Lunges
3 x 5
*complete 5 Heavy DB Back stepping lunges (do all
5 on 1 leg first then switch to the other leg)
Barbell Jump Squats
3 x 5
*65lbs complete 5 as high as you can each rep with bb on your back!
4 Rounds For Time:
200m run or row
20 hollow rocks
20 hip thrusters w/feet on 25lb plate
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