WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
WIN
SKILL:
5 Min. (Every 30 Sec)
2 Ring Muscle Ups
*Sub. 4 Ring Dips for MU accordingly.
LIFT:
EMOM 10
Min. 1-3: 3 Full Clean (135/95) (115/75) or 45%
Min. 4-6: 3 Full Clean (185/125) (135/95) or 60%
Min. 7-9: 2 Full Clean (225/155) (165/115) or 75%
Min. 10: 1 Full Clean (275/185) (185/125) or 90%
*Like the Open. The jumps here are big. If you can’t hit the numbers work within the percentages.
WOD:
“THRUSTER DEATH BY”
For Time: (10 Min. Cap)
100 Thrusters (75/55)
*EMOM Death by DB Snatch (50/35)
**EX: 1 = 1, 2 = 2, 3 = 3, 4 = 4, Etc.
***Start on thrusters
FIT
SKILL:
3 Rounds (At a Walking Pace)
10 Reverse Bicep Curls
10 Reverse Fly’s
Max Effort Banded Tricep Extensions
LIFT:
Hex Bar Deadlift
5 x 5
*Build.
WOD:
2 Rounds
11 Burpees
15 Thrusters (75/55) (65/45)
20 Burpees
16 Thrusters