Warm Up
10 Dislocates & Pass Throughs
EMOM 8
1st 10 / 8 Assault Bike Calories
Alternative 20 Jumping Lunges
2nd 40 Double Unders + 60 Single Unders
3rd 6 Snatch Grip Push Press + 6 Push Press
4th 10 Kettlebell Swings (light load)
Session 1
I. Every 2 - 3 minutes: Hang Squat Clean + Squat Clean + Split Jerks
4 x 2 + 1 + 1
2 x 1 + 1 + 1
Start at 65% 1RM and work up to a heavy complex.
II. Every 3 minutes x 6 sets: Front Squat
1 x 3 @ 65%
5 x 3 @ Load after each set
Work up to a heavy set for the day
WOD
5 Rounds (CAP 5 per round)
15 Box Jump Overs
Alternative Broad Jumps (1 meter)
6 Power Cleans
15 Shoulder to Overhead
Rest 2 mins between set
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Session 2
(Optional)
For Time (CAP 15)
20 GHD Sit-ups
Alternative 30 Abmat Sit Ups
20/16 cal Ski / Row / Bike Erg
Alternative
15 / 10 cal Bike
200m Run
6 Bar Muscle-ups
Alternative Pull Ups
30 - 20 - 10 Alternating DB Hang Snatches LR2
RX 50 / 70 lbs
Scaled 35 / 50 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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