PRIMER: 3 Rounds
8 Tempo Goblet Squats
1 Minute Plank
10 Alternating Box Step Ups
MOBILITY:
Pigeon Pose On Box
Technique: 6 x
Clean + 1 Pausing 1 ¼ Front Squat + 1 Front Squat
WOD: On The 3 x 5
8 Cal Bike
12 C2B
10 Thrusters @ 115/75
*No Chest to Bar: Pull ups or KB Swings @ 70/44
AT HOME WOD:
Dumbbell Version:
On The 3 x 5
8 Cal Bike
12 C2B
10 DB Thrusters @ 50/35
Bulletproof Shoulders:
On The 3 x 5
8 Cal Bike
12 KB Swings
10 Front Squats @ 115/75
Bodyweight Version:
On The 3 x 5
8 Cal Bike
12 C2B
10 Jumping Squats