Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
EMOM 12
1st 45 secs Shuttle Runs
Alternative Side shuffle with floor touch
2nd 40 secs Pallof Press
3rd 100 ft or 30 Bodyweight Walking Lunge
4th 45 secs Wall Supported Handstand Hold
Session 1
Barbell Conditioning
I. EMOM 10 mins: TNG Power Snatch
1 x 10 reps @ 60%
1 x 10 reps @ add 10 / 5 lbs
1 x 8 reps @ add 10 / 5 lbs
1 x 8 reps @ add 10 / 5 lbs
1 x 6 reps @ add 10 / 5 lbs
1 x 6 reps @ add 10 / 5 lbs
1 x 4 reps @ add 10 / 5 lbs
1 x 4 reps @ add 10 / 5 lbs
1 x 2 reps @ add 10 / 5 lbs
1 x 2 reps @ add 10 / 5 lbs
% based on 1RM Power Snatch
II. Heavy DT
5 Round for Time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Elite 205 / 145 lbs
RX 185 / 125 lbs
Scaled 155 / 105 lbs
Session 2
Optional
Gymnastics
Every 90 secs x 6 sets
20 / 15 GHD Sit Ups
Alternative Abmat Sit Ups
7 / 4 Bar Muscle Ups
Alternative
WOD
EMOM 20
1st 10 Alternating Dumbbell Snatches
2nd 16 / 12 cal Bike or Row or Ski
3rd 60 ft. or 20 Single Arm Dumbbell Overhead Walking Lunge
4th Rest
Elite 100 / 70 lbs
RX 70 / 50 lbs
Scaled 50 / 35 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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