• Dynamic Warm Up

Strength:

Skill:

• With a Partner Perform:

  A) AMRAP in 2 Minutes:

  • 10 yard Partner Carry/Odd Object Carry (Stone, Medball, Kettlebell, Dumbell, Sandbag ect…)

  *Carry Partner however you wish, must complete full 10 yards before you switch.

  B) AMRAP in 20 Minutes:

• 30 Lateral Burpee over Bar
• 30 Toe to Bar/V-Ups
• 30 Power Clean

*Goal for Power Clean is to Increase Each Round.  After Round 5 Perform AMRAP at that weight.

• C) AMRAP in 2 Minutes
  • 10 yard Partner Carry

  *Carry Partner however you wish, must complete full 10 yards before you switch.

• Mobility

• Dynamic Warm Up

Strength:

Skill:

A) AMRAP in 2 Minutes:

• 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

B) AMRAP in 20 Minutes:

• 30 Lateral Burpee over Bar
• 30 Toe to Bar
• 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

C) AMRAP in 2 Minutes

• 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

• Mobility

• Dynamic Warm Up

Strength:

Perform After WOD

A) Build Quickly to today’s 1RM Clean and Jerk

B) 10RM Thruster

Skill:

A) AMRAP in 2 Minutes:

• 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

B) AMRAP in 20 Minutes:

• 30 Lateral Burpee over Bar
• 30 Toe to Bar
• 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

C) AMRAP in 2 Minutes

• 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

• Mobility