PRIMER:
6 Minutes for Quality:
10 Lunges
10 Sit Ups
5 Clean and Press
5 Inch Worms
STRENGTH:
EMOM x 9
0-3: 8 Bent over row with 3s negative
3-6: 30s Hollow hold
6-9: 8 Push Ups with 3s negative
GYM WOD: This Little Piggy
3 Rounds:
500M Row
21 Kettlebell Swings
12 Power Clean and Jerks @ 185/135
If you’re in the qualifier you have 21 T2B instead of KB Swings
Time Cap 18 Minutes
AT HOME WOD:
Dumbbell Version:
400M Run
22 Single DB Snatches
12 Double DB Clean and Jerks
Bulletproof Shoulders:
500M Row
60s Dead Hang
12 Deadlifts
Bodyweight:
400M Run
21 V-Ups
12 PVC Clean and Jerks