PRIMER:
2 Minute Row
AMRAP 8 for Quality with Pace:
20 Glute Bridges
20 Bent Over Row
20 Shoulder Taps
20 Sit Ups
5 Hang Muscle Cleans and Press
MOBILITY:
Down Dog
Lizard
GYM WOD: Clean and Jerk
On the Every 2 Minutes x 10 Rounds
2 Pwr Clean
1 Front Squat
1 Jerk
Percentages
Start at 60% Climb to 85-90%.
AT HOME WOD:
Dumbbell Version:
Double DB Thrusters. Everything else is the same.
Bulletproof Shoulders:
3 Tempo Sumo Deadlifts +
6 Sumo Deadlift High Pulls +
10 Seconds Hold with barbell at hip
Bodyweight
Accumulate 2 Minutes In an L-Sit
Accumulate 3 Minutes in a Plank
Accumulate as many Push Ups as possible in 4 Minutes