Warm Up
General Warm-up
3 Minutes Cardio of Choice
– Into –
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
5 Deadlifts
5 Cleans
2 Push Press
2 Push Jerks
2 Split Jerks
WOD
15 Minutes
COMPETITIVE
10-8-6-4
Deadlift (115/80)
Clean (115/80)
Shoulder to Overhead (115/80)
-Into-
Build to Heavy 2 Rep Thruster
PERFORMANCE
10-8-6-4
Deadlift (95/65)
Clean (95/65)
Shoulder to Overhead (95/65)
-Into-
Build to Heavy 2 Rep Thruster
LIFESTYLE
10-8-6-4
Deadlift
Clean
Shoulder to Overhead
-Into-
Build to Heavy 2 Rep Thruster