“The secret to change and growth is not willpower. It’s positive community.”
Primer:
3 Rounds: 60 Sec Jog | 6 Slow Scap Retractions | 5 Walkouts | 4 Spidermans | 3 Russian Babymakers
Strength: 3 Giant Rounds:
16 KB Front Rack Reverse Lunges | 8 Strict T2B
16 Barbell Good Mornings | 8 Strict T2B
2 Minute rest between rounds.
WOD Prep / Skill:
2 Rounds: 3 Power Cleans + 3 Bar Facing Burpees | 2 Power Cleans + 2 BFB
1 Round: 5 Power Cleans + 5 BFB | 2 Power Cleans + 2 BFB
Conditioning: 5 Rounds For Time: Black and Bluer
10 Power Cleans @ 135/95
10 Bar Facing Burpees
Performance: @ 115/80
Fitness: @95/65
Fitness Light: @75/55
Bonus:
A. 15 Minute Recovery Row: On The Every 3: 10 Strict Pull Ups
B. Take 7 Minutes and practice HS Walks
C. Back Squat: 6 @ 67% | 3 @ 72% | 6 @ 67% | 3 @ 77% | 6 @ 67% | 3 @ 82%