• Dynamic Warm Up

Strength:

With a Partner Perform 2 Sets: (Perform After WOD)

• 10 Partner Assisted Hamstring Curl @ 5151 (5 Sec down, 1 sec pause, 5 sec up, 1 sec up)
• 15 Strict Knee to Elbow
• 20 Weighted Sit ups – feet anchored, DB across chest, you chose weight
• 25 Hip Extensions
• 30 Abmat Sit Ups
• 35 Banded Good Mornings

Skill:

• Minute 1 – 10 DB/KB Push Jerk
• Minute 2 – 12-16 Front Rack DB/KB Alt. Forward Lunges
• Minute 3 – 20 Step Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

With a Partner Perform 2 Sets: (Perform After WOD)

• 10 Partner Assisted Hamstring Curl @ 5151 (5 Sec down, 1 sec pause, 5 sec up, 1 sec up)
• 15 Strict Toe to Bar
• 20 Weighted Sit ups – feet anchored, DB across chest, you chose weight
• 25 Hip Extensions
• 30 Abmat Sit Ups
• 35 Banded Good Mornings

Skill:

• Minute 1 – 10/7 Handstand Push Ups
• Minute 2 – 20 Front Rack DB/KB Alt. Forward Lunges 55/35
• Minute 3 – 10 Over Box Jumps

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 minutes)

• Clean & Jerk x 1 @ 85% of your 1-RM C&J

B) 6 Sets: (Every 2 minutes)

Deadlift

• Set 1 – 8 reps @ 50%
• Set 2 – 6 reps @ 60%
• Set 3 – 4 reps @ 70%
• Set 4 – 2 reps @ 80%
• Set 5 – 2 reps @ 90%
• Set 6 – 2 reps @ 95%

C) 3 Sets: (Every 2 Minutes)

• Speed Deadlift x 3 reps @ 70%

Skill:

• Minute 1 – 10/7 Deficit Handstand Push Ups 4″/2″
• Minute 2 – 20 Front Rack DB/KB Alt. Forward Lunges 70/55
• Minute 3 – 10 Over Box Jump

• 10 Minutes Mobility