Primer:
4 Squat Cleans
8 Front Rack Lunges
4 Strict Press
30s Glute Bridge Walk Out
30s Shoulder Tap
EMOM x 5
1 Squat Clean + 2 Front Squats
WOD: Dirty Laundry
3 Rounds:
15 Power Cleans @ 135/95
12 Thrusters @ 135/95
9 Bar Facing Burpees
Directly Into
3 Rounds:
15 Power Cleans @ 115/85
12 Thrusters @ 115/85
9 Bar Facing Burpees
*60s Rest after each round
*Time Cap 22 Minutes
Mindset: Push slightly outside of your comfort zone.
Dumbbell:
6 Rounds:
15 DB Power Cleans @ 50/35
12 DB Thrusters
9 DB Facing Burpees
60s Rest after each round
Bulletproof Shoulders:
6 Rounds:
15 Deadlifts
12 Goblet Squats
9 Renegade Rows
Bodyweight Version:
6 Rounds:
15 Squat Jumps
12 HSPU
9 Burpees