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Warmup
AMRAP 7

10/8 cal bike
15 air squats
20 KBS
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barbell warm up
5 clean deadlifts
5 clean pulls
5 muscle cleans
5 hang power cleans
5 front squats
5 hang squat cleans
Strength / Skill
Clean Pull + hang power clean + hang squat clean

*take 15 minutes to work to a challenging weight
*complete a minimum of 6 working sets

WOD Prep

WOD
12 min amrap

6 squat cleans 155/105, 185/115, 205/125
6 t2b
6hspu

squat clean weight should be heavy and should be fast singles, if you do touch and go, the bar is too light

Warmup
3 minutes on bike or rower
Mobility Stretch

3 rounds of
10/10 banded X walks
10 scap pull ups. (2nd round-5 kippull ups)
20 sec hshold
10 shoulder taps

Strength / Skill
Deadlift e90om
5-5-3-3-3

WOD
10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 9 Pull-ups
• 24 Double-unders

Skill Work
Press Complex
20 minutes on clock
1 Strict+1 Push+ 1 Jerk
keep building until u cant strict, them press then complete 3x1 jerks

WOD
EMOM 15
6 burpees to 25# plate
12 russian KBS
12 k2e
3 wall walks

Warmup
On own Bike 2-3 min

10 leg swings
10 alt lunges (r+l=2)
pigeon pose 15 sec each leg
10 press ups
10 banded pull aparts
10 banded monster walks
Then,
at rig - Empty barbell:
5 good morning
5 front
5 back squat
5 strict press

Strength / Skill
Squat Complex
2rds
front squat 6xahap (approx 70-80%)
front squat 20x (50% of your 6rep weight)
then
1rd
back squat 6xahap (approx 70-80%)
back squat 20x (50% of your 6rep weight)

WOD
AMRAP4
12/10 cal row
12 double DB push press 50/35
rest 1 minute
AMRAP 4
30 DU
12 toes to bar
rest 1 minute
AMRAP4
8/6 cal bike
8 box jumps