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
5 Strict Press
45s Machine
10 Deadlifts
5 Hang Squat Cleans
5 Front Squats
MOBILITY:
Warrior Squat
Walk Outs
STRENGTH:
Lizard Pose
Seated Straddle
GYM WOD:
3 Wise Men
AMRAP 3 x 3
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3 Minutes After each AMRAP
Rd 1: 135/95
Rd 2: 155/105
Rd 3: 185/135
AT HOME:
AMRAP 3×3
3 Min Rest
Dumbbell Version:
3 DB Pwr Cleans
3 DB Front Squats
3 DB Push Jerks
(2 DB’s)
Bulletproof Shoulders:
3 Deadlifts
3 Goblet Squats
25 Ft Single Arm Overhead Lunge
Bodyweight:
10 Jumping Squats
6 Burpees
3 Push Ups