PRIMER:
3 Rounds
200M Jog
10 Cossack Squats
5 Bent Over Rows
10 Air Squats
5 Muscle Cleans
STRENGTH:
On The Every 2 Minutes x 5
1 Power Clean +.
1 Front Squat +
1 Jerk +
1 Power Snatch +
1 Thruster
GYM WOD: The Grunt – AMRAP 5
18 Power Cleans @ 155/105
15 Front Squats @ 155/105
12 Push Jerks @ 155/105
9 Power Snatches @ 155/105
AMRAP Thrusters
AT HOME WOD:
Dumbbell Version:
18 DB Pwr Cleans
15 DB Front Squats
12 DB Push Jerks
9 Double DB Pwr Snatches
AMRAP DB Thrusters
Bulletproof Shoulders:
21 Deadlifts @ 135/95
18 Goblet Squats @ 53/35
15 Sumo DL High Pulls @95/65
AMRAP Single DB OH Walking Lunges. Every 5 Ft is 1 Rep
Bodyweight:
40 Tuck Jumps
30 Lunges
20 HSPU
Max Burpees