PRIMER:
9 Minutes for Quality:
60s Machine
14 Alternating Box Step Ups
14 Weight Abmat Sit Ups
3 Muscle Cleans
3 Strict Press, Push Press or Push Jerk (coaches choice)
MOBILITY:
Saddle Archer
STRENGTH:
1 Clean and Jerk Every 45s x 8
(climbing)
GYM WOD: Krusty
25 Cal Bike | 21 Power Cleans | 21 Push Jerks
25 Cal Bike | 15 Power Cleans | 15 Push Jerks
25 Cal Bike | 9 Power Cleans | 9 Push Jerks
@ 165/115
Time Cap 18 Minutes
Modifications:
Bike: 35 Cal Row
AT HOME WOD:
Dumbbell Version:
Same Format
400M Run | Double DB Cleans | Double DB Jerks
Bulletproof Shoulders:
Same Format
35 Cal Row
30-20-10 Double DB Deadlifts
100M Single DB Overhead Carry
No Equipment:
Same Format
400M Run
30-20-10 Pull Ups
30-20-10 HandStand Push Ups