WARM UP:
1K Assault Bike
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility
WIN
SKILL:
EMOM 10
Min. 1-5: 6 C2B Pull Ups
Min. 5-10: Add 1 rep each minute
LIFT:
Clean & Jerk
3 @ 65%
3 @ 70%
3 @ 75%
4 x 1 @ 80%
WOD:
For Time:
42/30 Cal. Assault Bike
21 Clean & Jerks (115 /75) (95/65)
30/20 Cal. Assault Bike
15 Clean & Jerk
18/10 Cal. Assault Bike
9 Clean & Jerk
FIT
SKILL:
3 Sets
Max Effort Forearm Curls
Max Effort Hang from Pull Up Bar
LIFT:
DB Front Squat
4 x 10
Pair With:
DB Weighted Wall Sit
4 x 30 Sec.
*Use the same DB’s for both.
WOD:
3 Rounds
30/20 Cal. Assault Bike
15 Wall Ball (20/14)
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