WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility
WIN
SKILL:
EMOM 6
ODD: :30 Sec. Hollow Hold
EVEN: :30 Sec. Flutter Kicks (Arms in Hollow)
*After last set of flutter kicks go directly into make effort plank hold.
**Record your score.
LIFT:
Power Clean + Hang Squat Clean
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
2 + 1 @ 75%
*EX: 2 + 1 = 2 Cleans + 1 Hang Squat Clean
WOD:
“SHAW”
AMRAP 10
100 Double Unders
30 Cleans (185/125) or 65% 1RM
15 Bar Muscle Ups
*Sub. Burpee Pull Ups for B.M.U.
FIT
SKILL:
EMOM 6
ODD: :30 Sec. Hollow Hold
EVEN: :30 Sec. Flutter Kicks (Arms in Hollow)
*After last set of flutter kicks go directly into make effort plank hold.
**Record your score.
LIFT:
Strict Press
3 x 10
*Build to a heavy set of
WOD:
AMRAP 10
70 Single Unders) 35 Double Unders
16 Alt. DB Clean & Jerk (50/35)
16 Knee Raises
AT HOME
SKILL:
EMOM 6
ODD: :30 Sec. Hollow Hold
EVEN: :30 Sec. Flutter Kicks (Arms in Hollow)
*After last set of flutter kicks go directly into make effort plank hold.
**Record your score.
LIFT:
EMOM 8
ODD: 30 Sec. Wall Sit
EVEN: 6 Broad Jumps (As far as you can)
WOD:
AMRAP 10
100 Double Unders (150 Single Unders)
30 Ground to Shoulder
30 V-Ups
*Use what you got.
