PRIMER:
7 Minutes for Quality:
45s Machine
10 Cossack Squats
5 Hang Squat Cleans
45s Machine
10 Deadlifts
5 Hang Squat Cleans
5 Front Squats
45s Machine
10 Deadlifts
5 Hang Squat Cleans
5 Front Squats
MOBILITY:
Warrior Squat
Walk Outs
STRENGTH:
Squat Clean + 2 Front Squats:
8 Minutes to warm it up and find a moderately heavy single
GYM WOD: Dolly Parton
AMRAP 5
12 Cal Machine
12 KB Swings @ 70/53
9 Front Squats @ 185/125
Rest 5
AMRAP 5
9 Cal Machine
9 KB Swings
6 Front Squats @ 205/145
Rest 5
AMRAP 5
6 Cal Machine
6 KB Swings
3 Front Squats @ 235/165
AT HOME:
AMRAP 5 x 3:
5 Min Rest btw
Dumbbell Version:
12 Cal Machine or 12 Burpees
12 KB Swings
12 Double DB Squats
Bulletproof Shoulders:
12 Cal Bike
12 Russian KB Swings
12 Goblet Squats
Bodyweight:
12 Burpees
36 Good Mornings
12 Jumping Squats