• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Clean From Blocks (Set Blocks Up at Knee)

• Set 1 = 1 Rep @75%
• Set 2 = 1 Rep @80%
• Set 3 = 1 Rep @85%
• Sets 4-5 = 2 Reps @ Drop wt. of 35# if 85% is above 265# and 20# if 85% is below 265%

B) 4 Sets: (Every 2 Minutes)

Back Squat x 5

Skill:

• Row for Calories
• Burpee
• Wall Ball
• Sit Up
• Rest

*Rotate Through Stations

• Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Clean From Blocks (Set Blocks Up at Knee)

• Set 1 = 1 Rep @75%
• Set 2 = 1 Rep @80%
• Set 3 = 1 Rep @85%
• Sets 4-5 = 2 Reps @ Drop wt. of 35# if 85% is above 265# and 20# if 85% is below 265%

B) 4 Sets: (Every 2 Minutes)

Back Squat x 5

• Set 1 = 65%
• Set 2 = 70%
• Sets 3-4 = Drop wt. of 35# if set 2 is above 395#, and 20# if set 2 is below 395#

*Goal to increase sets 1-2 each week by 20# if 70% is above 395#, and 10# if 70% is below 395#.

Skill:

• Row for Calories
• Burpee Box Jump 24/20
• Wall Ball 20/14
• Toe To Bar
• Rest

*Rotate Through Stations

• Crossover Symmetry Iron Scap

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Clean From Blocks (Set Blocks Up at Knee)

• Set 1 = 1 Rep @75%
• Set 2 = 1 Rep @80%
• Set 3 = 1 Rep @85%
• Sets 4-5 = 2 Reps @ Drop wt. of 35# if 85% is above 265# and 20# if 85% is below 265%

B) 4 Sets: (Every 2 Minutes)

Back Squat x 5

• Set 1 = 65%
• Set 2 = 70%
• Sets 3-4 = Drop wt. of 35# if set 2 is above 395#, and 20# if set 2 is below 395#

*Goal to increase sets 1-2 each week by 20# if 70% is above 395#, and 10# if 70% is below 395#.

C) 4 Sets: (Perform After WOD)

• Clean Grip Deadlift x 5 @75% of 1RM Deadlift

*Goal to increase each week by at least 10# if 75% is above 220#, and 5# if below 220#

Skill:

• Row for Calories
• Burpee Box Jump 24/20
• Wall Ball 30/20
• Toe To Bar
• Rest

*Rotate Through Stations

• Crossover Symmetry Iron Scap