WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility
WIN
SKILL:
3 Sets
10 Bar Roll Puts
10 Supine BB Row
10 Rope Pull Ups
LIFT:
Clean Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
3 @ 70%
2 @ 75%
2 @ 80%
2 x 2 @ 85%
*Work on your barbell pathway. Focus on positioning
WOD:
“GAIA”
3 Rounds
21 Wall Ball (20/14)
15 Pull Ups
9 Clean & Jerk (135/95) (115/75)
FIT
SKILL:
3 Rounds (At a walking pace)
10 Bar Roll Puts
10 Supine BB Row
10 Rope Pull Ups
LIFT:
Front Squat
4 x 6
*Build
WOD:
“MY BALL AND I”
AMRAP 7
10 Wall Ball Sit Ups (20/14)
10 Wall Ball
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