PRIMER:
400M Run
2 Rounds:
10 Strict Pull Ups or 20 KB Swings
10 Push Ups
10 Air Squats
10 Good Mornings
10 Tuck Ups
2 Rounds:
3 Muscle Cleans
Elbow Rotations
3 Power Cleans
3 Hang Squat Cleans
3 Low Hang Squat Cleans
MOBILITY:
2 Minute Saddle
STRENGTH:
8 Minutes to Build to a moderately heavy
Power Clean + Hang Squat Clean + Squat Clean
GYM WOD: Squeaky Clean –
3 Rounds for Time
400M Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
@ 155/105
Modifications:
Run: 500M Row | 400M Ski | .8 Mile Assault Bike
AT HOME WOD:
Dumbbell Version:
400M Run
7 DB Power Cleans
7 DB Hang Squat Cleans
7 DB Squat Cleans
Bulletproof Shoulders:
400M Run
7 Bent Over Rows @ 95/65
11 Deadlifts @ 225/155
7 Sumo Deadlift high pulls @ 95/65
No Equipment:
400M Run
7 Pull Ups
7 Chest to Bar
7 Bar Muscle Ups