WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
20 Sec. Handstand Hold
Then:
Hip Mobility
SKILL:
3 Rounds
7 Skull Crushers
7 Close Grip Weighted Push Ups
8E In Place O.H. Lunges (Your Choice)
10 BB Split Jerk Presses
LIFT:
Clean + Clean & Jerk
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
2 + 1 @ 75%
*Squat Clean & Jerk on all + reps.
**EX: 2 + 1 = 2 Cleans + 1 Clean & Jerk.
WOD:
EMOM 15
Min. 1: 10 S2O (185/115) (165/115) (155/105) (135/95)
Min. 2: 10 Bar Lateral Burpees
Min. 3: 15 Pull Ups
Then: (Immediately Following)
AMRAP 5
5 Lateral Burpees
10 HSPU
*Score = AMRAP Reps.
POST WOD:
Roll & Stretch
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