Mobility-Oly Prep
*Group Warmup w/ Bar/PVC
A) Clean and Jerk Complex:
Power Clean + Hang Power Clean + 2 Front Squats+ Jerk
*20mins to work to a heavy complex max
B) Accessory 5×10 RDL’S
*Increasing weights
C) WOD:
800m run
1 Rope Climbs
400m run
3 Rope Climbs
200m run
5 Rope Climbs
New You
Shoulder Prep
Warmup-12 AMRAP
200m run/ 10 push ups/10 Ring Rows
A) Strength:
Strict Press 5×10
RDL’s 5×10
B) WOD: 5 Rounds For Time
10 Wall Balls
10 Burpees