• Dynamic Warm Up

Strength:

Skill:

“Marston”

• 1 Deadlift
• 10 Toe to Bar
• 15 Bar Facing Burpees

*Athletes will perform this in a I go you go fashion.  Athlete A performs 1 Deadlift, then Athlete B performs 10 toe to bar, then Athlete A performs 15 bar facing burpees.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

(Optional After WOD)

5 Sets: (Every 2:30)

• Bench Press x 8-6-4-2-Max Rep

*Build over 4 sets to a heavy double, then take 75% of that weight and performed max reps on the last set.

Skill:

“Marston”

• 1 Deadlift 405/285
• 10 Toe to Bar
• 15 Bar Facing Burpees

*Athletes will perform this in a I go you go fashion.  Athlete A performs 1 Deadlift, then Athlete B performs 10 toe to bar, then Athlete A performs 15 bar facing burpees.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

(Perform After WOD)

A) 8 sets: (Every 90 Seconds)

• Jerk x 1

Loads by % for each set: 70, 75, 80, 85, 90, 95, 95+, 95+

B) 3 Sets:

• DB Row x 12-15 @2111
• GH Raises x 8-10

Skill:

“Marston”

• 1 Deadlift 405/285
• 10 Toe to Bar
• 15 Bar Facing Burpees

*Athletes will perform this in a I go you go fashion.  Athlete A performs 1 Deadlift, then Athlete B performs 10 toe to bar, then Athlete A performs 15 bar facing burpees.

• 10 Minutes Mobility