PRIMER:
60s Bike
10 Good Mornings
10 Bent Over Rows
10s Dead Hang
MOBILITY:
Pigeon Pose
STRENGTH:
EMOM x 6
2 Clean and Jerks (climbing)
Stay Under 75%
GYM WOD: Play It Again
AMRAP 5 x 3
3 Rounds 1:1 Work to Rest for all Rds
15 Pull Ups
9 Clean and Jerks @ 95/65
Max Cal Assault Bike
2 Rounds
12 C2B
9 Clean and Jerk @ 135/95
Max Cal Bike
1 Round
9 Bar Muscle Ups
9 Clean and Jerk @ 185/135
Max Cal Bike
Modifications:
Pull Ups:Double DB Snatch @ 35/20
Chest to Bar: Double DB Snatch @ 50/35
Muscle Ups: Devil Presses @ 50/35
AT HOME WOD:
Dumbbell Version:
Replace Barbell with DB Clean and Jerks
@ 35/20
@ 50/35
@ 60/40
Bulletproof Shoulders:
Gymnastics Replacement: Bent Over Rows
Clean and Jerk Replacement: Sumo Deadlift High Pull
Bodyweight Version:
AMRAP 5 x 3 1:1 Work to Rest
3 Rds
15 Pull Ups
9 HSPU
Max 10M Shuttle Run
2 Rds
12 C2B
12 HSPU
Max 10m Shuttle Runs
1 Rd
9 Bar Muscle Ups
15 HSPU
Max 10M Shuttle Runs