Warm Up
10 Dislocates & Pass Throughs
AMRAP 10
50 ft. Bodyweight Walking Lunges
100 ft. Overhead Barbell Carry
10 Strict Press
10 Burpees
20 Alternating V-ups
45 / 35 lbs
Session 1
Barbell Conditioning
I. Find 1 RM Power Snatch (CAP 8)
Rest 4 mins
II. For Time
20 reps @ 80% of 1 RM Power Snatch
Focus on keeping a good technique and not letting your feet get too wide in your catch
WOD
6 Rounds
20 / 15 cal Row
Alternative Floor Thrusters x2
15 Hang Power Clean
10 Chest to Bar
Alternative Renegade Row
Rest 1 min. between Rounds
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Session 2
Weightlifting
Every 2 - 3 mins x 6 sets: Back Squat
6 x 2 reps @ 80%
% based on 1 RM Back Squat
WOD
2 x AMRAP 10
15 Thrusters
15 Burpee Box Jump Overs
5 Bar Muscle Ups
Alternative Bar Muscle Up Box turn over
Rest 4 mins between AMRAP
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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