• Dynamic Warm Up

Strength:

A) 3 Sets:

• Tempo DB Incline Press x 5 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

• 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

• DB Chainsaw Row x 12

Skill:

• 9 Pull Ups
• 7 Push Ups
• 5 Hang Power Clean
• 3 Over Bar Burpee

• Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Tempo DB Incline Press x 5 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

*Goal to increase load from last week.

B) 1 Set:

• 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

• DB Chainsaw Row x 12

Skill:

• 11 Pull Ups
• 9 Dips
• 7 Hang Power Clean 115/75
• 5 Over Bar Burpee

• Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Tempo DB Incline Press x 5 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

*Increase weight from last week

B) 1 Set:

• 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

• DB Chainsaw Row x 12

Perform After WOD

D) 3 Sets:

• DB Bent Over Lateral Raise + DB Lateral Raise + DB Front Raise + DB Muscle Clean and Press x 8 ea.

E) 1 Set:

• 50 DB Rolling Triceps Ext. (DB’s to the floor)
• 50 Banded Hammer Curls

Skill:

• 11 Pull Ups
• 9 Dips
• 7 Hang Power Clean 135/95
• 5 Over Bar Burpee

• Mobility