WARM UP:
50 Single Unders
10 Bumper Jack’s 2″
10 Bumper Jack’s 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extensions w/ Scap engagement
Then:
Mobility


WIN
LIFT:
Clean 1st Pull (3 Sec. Hold) + Full Clean
2 + 1 @ 60%
2 + 1 @ 65%
2 +1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
WOD:
“ASSAULT ON DT”
5 Rounds (20 Min. Cap)
20/15 Cal. Assault Bike
35 Double Unders
1 Round of DT: (155/105) (135/95)
12 Deadlift
9 Hang Clean
6 S2O


FIT
LIFT:
Deadlift
5 @ 55%
4 x 5 @ 60%
WOD:
5 Rounds
400 M. Run
40 Double Unders (80 Singles)
10 Deadlift (185/125) (165/115)

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