PRIMER:
800M Run
3 Rounds
5 Clean and Jerks
10 Lunges
15 Sit Ups
MOBILITY:
Downward Dog
Warrior Squat
STRENGTH:
On The Every 2 Minutes x 4
3 Clean and Jerks + T2B Practice
GYM WOD: Turf Toe
“Teams of 2”
AMRAP 3 Clean and Jerks @ 225/155 (one partner working at a time)
800M Run (both run)
50 T2B + 50 Tuck Ups (both partners work)
800M Run (relay style)
50 T2B +50 Tuck Ups (both partners work)
800M Run (both run)
25 Clean and Jerks @ 225/155 (one partner works at a time)
Time Cap 25 Minutes (includes the 3 Min AMRAP)
Two Scores:
1: AMRAP 3 Clean and Jerk
2: Total Time to Complete WOD
AT HOME WOD:
Dumbbell Version:
15 DB C&J @ 70/50
800M RUn
50 T2B
800M Run
50 V-Ups
800M Run
15 Db C&J @ 70/50
Bulletproof Shoulders:
30 Deadlifts @ 185/135
1 Mile Bike
2 Minute Dead Hang
1000M Row
2 Minute Dead Hang
1 Mile Bike
30 Deadlifts @ 185/135
No Equipment:
50 HSPU
800M Run
50 V-Ups
800M Run
50 V-Ups
800M Run
50 HSPU