PRIMER:
8 Minutes for Quality:
3 Walk Outs
5 Clean and Jerk (Climbing In weight)
10 Line Hops
MOBILITY:
Pigeon Pose
Down Dog
STRENGTH:
EMOM x 8
2 (1 Clean and 1Jerks)
GYM WOD:
Power Play – AMRAP 7
1,2,3,4,5,6,7,8,9,10 Pwr Cleans @ 185/135
30 Double Unders After each round.
AT HOME WOD:
Dumbbell Version:
1,2,3,4,5,6 Etc Double DB Pwr Cleans
30 Double Unders After each Round
Bulletproof Shoulders:
1,2,3,4,5,6,7,8,9,10 DL @ 185/125
30 Double Unders after each Round
Bodyweight:
5,10,15,20,25 etc Good Mornings
30 Line Hops After Each Round