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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