WARM UP:
500 M. Row
10 Strict Pull Ups
10 Push Ups
20 Air Squats
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:
EMOM 8
7 T2B
LIFT:
Build to a heavy 3 Position Clean
Position 1: From Above Knee
Position 2: From Below the Knee
Position 3: From the Ground
WOD:
“INTERVAL 9”
5 Rounds (Every 2 Min.)
15 / 12 Cal. Row
15 G2O (95/65) (75/55) (65/45) (55/35)
*Immediately Into
5 Min. Cap
Find 1RM Clean
POST WOD:
Mobilize & Stretch
Recent Posts
