PRIMER:
8 Minutes for Quality:
60s Machine
5 Barbell Clean and Press
5 Front SQuats
10 Cossack Squats
5 Push Up to Down Dog
STRENGTH:
2 Clean and Jerks Every 90 seconds x 5 (climb in weight)
GYM WOD: Wiped Clean
On The Every 4 Min x 5 Rounds
20 Pistols
20/15 Cal ROw
7 Clean and Jerks @ 155/105
AT HOME WOD:
Dumbbell Version:
20 Pistols
20/15 Cal ROw
10 Double DB Clean and Jerks @ 50/35
Bulletproof Shoulders:
20 Lunges
20/15 Cal Row
10 Deadlifts
Bodyweight:
20 Pistols
300M Run
7 Odd Object Clean and Press