“Beliefs and convictions provide the boundaries and direction that people want and need in order to perform well. – Don Shula
Primer: EMOM x 12
Min 1: 15/12 Cal Row
Min 2: 10 Cossack Squats (Alternating)
Min 3: 20 Step Back Lunges
Min 4: 5 Push Ups + 5 Bent Over Row
Mobility: Pigeon Pose – 1 Minutes per side
6-8 Minutes to Warm up Your Clean and Push Press.
WOD: Pipe Down
21-15-9 Power Cleans @ 155/105 | Kipping Ring Dips
Directly Into
21-15-9 Push Press @ 155/105 | Chest to Bar Pull Ups
*Time Cap: 20 minutes
No Dips Version:
21-15-9 Power Cleans @ 155/105 | Hand Release Push Ups
Directly Into
21-15-9 Push Press @ 155/105 | Barbell Bent Over Row @ 155/105
*Time Cap: 20 minutes
Bulletproof Shoulders:
21-15-9 Deadlifts @ 155/105 | 100 Ft Bear Crawl
Directly Into
21-15-9 Push Press @ 155/105 | Barbell Bent Over Row @ 155/105
*Time Cap: 20 minutes
Modifications:
Ring Dips: Reduce Reps | Banded Strict Dips | Hand Release Push Ups | Bench or Box Dips
Chest to bar Pull Ups: Reduce Reps | Pull ups | Banded Strict Pull Ups | Ring Rows | Bent Over Rows