Warmup
"row 500/400
wrist clock mobility
bear crawl down - kicks back
alt lunges down - high knees back
crab walk down - side lunges back
Skill Work
"coach led:
burgener warm up
snatch pull
- high hang, mid, low, floor
8 min emom
- hang snatch + snatch
WOD
"10 min amrap
10 kb swings
10 alt kb snatches
10 alt t2b+c2b
Warmup
bike 2 min
5x cobra + child pose
wrist clock work mobility
bear crawl down + high kicks back
alt lunges down + high knees back
duck walk down + 10 second scap hold
Strength / Skill
a. FSQ 3x3 (increase each set)
b. BSQ 3x3 (increase each set)
c. Arnold Press 3x5
WOD
3RFT
Bear Complex
rd1 115/75
rd2 135/95
rd3 155/115
Benchmark
ROW 500 METERS FOR TIME
record time
Warmup
"ROW 500/400
10 air squat
bear crawl down - high knivk
duck walk down - high knees
mobility wrist clock work"
Strength / Skill
"20 minutes
OH squat
slowly build to 1rm"
EMOM
"21-15-9
Back Squat 135/95
Dips
Row
Warmup
Coaches
Chipper
1231 - 12 movements 31x ea.
For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Hang Snatches (75/55 lb)
31 Ball Slams
31 Back Squats (75/55 lb)
31 Wall Balls
31 Thrusters (75/55 lb)
31 Toes-to-Bar
31 OH Barbell Lunges (R+L)
31 Box Jumps (24/20 in)
31 Barbell Push-Ups
31 Burpees
Then, 365 meter Row
