“STORM TROOPER” WOD 1/25/21

“STORM TROOPER” WOD 1/25/21

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s 
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Clean
Then:
Mobility

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WIN
SKILL:
Bar MU Drills
5 x 1 Bar MU Giant Swing (Jump into it)
5 x 1 Bar MU Giant Swing w/ Hip Drive
5 x 1 Bar MU (Jump into it. Work on slapping elbows and catching high)
*If you can’t BMU work on the catch by jumping into it.
LIFT:
Clean & Jerk
7 x 1
*Build heavy
WOD:
“STORM TROOPER”
EMOM 8
ODD: 3 Bar Muscle Ups 
EVEN: 5 Power Cleans  (185/125) or 60% of 1RM
2 Min. Break
AMRAP 5
3 Clean & Jerk 
3 BMU

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FIT
SKILL:
EMOM 8
ODD: 1 Min. Plank
EVEN: 20 Weighted V-Ups
LIFT:
Push Press
7 x 2
*Build
WOD:
AMRAP 15
20/15 Cal. Bike
10 S.A. Devils Press (50/35)

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AT HOME
SKILL:
EMOM 8
ODD: 1 Min. Plank
EVEN: 20 Weighted V-Ups
LIFT:
Push Press
3 x 10
*Build with what you got
WOD:
AMRAP 15
400 M. Run
10 Devils Press
*Use what you got