CAPTAINREX

WARM UP:

3 Rounds

10 Pass Through’s

10 OHS

10 Good Mornings

Then:

3 Rounds (Not For Time)

10 Pass Through’s

10 Y’S

10 T’S

10 W’S

10 Reverse Fly’s

10 Face Pulls

Then:

Hip Mobility

SKILL:

3 x :30 Sec. L Sit Hold

Pair With:

3 x 10 Pistols (Adv. Weighted)

LIFT:

EMOM 12

MIN. 0-3: 3 Clean & Jerk

MIN. 3-6: 2 Cleans & Jerk

MIN. 6-12: 1 Clean & Jerk

*Work to a heavy single for the day. If you feel good. Go Big!

WOD:

“CAPTAIN REX”

3 Rounds

21 Dead Lift (165/115) (155/105) (135/95) (115/75)

15 Hang Cleans

9 S2O

POST WOD:

50 Weighted Sit Ups

*Weight across chest.

Then:

Mobilize

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