WARM UP:
400 M. Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility
WIN
LIFT:
Clean Pull + Clean
2 + 1 @ 70%
2 + 1 @ 75%
2 × 2 + 1 @ 80%
WOD:
“DOUBLE DRAGON”
20 Min. Cap
800 M. Run
Then: (In remaining time)
15 Cleans (135/95) (95/65)
15 Cleans (165/115) (135/95)
15 Cleans (185/125) (155/105)
15 Cleans (205/135) (165/115)
15 Cleans (225/145) (185/125)
*Score = Time or Total Reps
FIT
LIFT:
Front Squat
4 x 8
*Built
WOD:
AMRAP 20
800 M. Run
15 Med-Ball Cleans
15 Jumping Pull Ups
15 Wall Ball
15 Jumping Pull Ups
15 H.R. Push Ups
15 Jumping Pull Ups
15 Jump Squats
15 Jumping Pull Ups
AT HOME
LIFT:
EMOM 6
ODD: 30 Sec. Weighted Wall Sit
EVEN: 20 Jump Squats
WOD:
AMRAP 20
800 M. Run
15 Bag or Jug Cleans
15 Jumping Lunges
15 Weighted Squats
15 Jumping Lunges
15 H.R. Push Ups
15 15 Jumping Lunges
15 Jump Squats
15 Jumping Lunges
