Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
15 x Squat to Med Ball
15 x Band Rows
15 x Plank
Round 2
15 x PVC Front Squat
15 x Ring Rows
15 x Hollow Holds
Round 3
15 x PVC Thruster
15 x Pull-ups
15 x Sit-ups
– Into –
Clean
6 Deadlift-Shrugs With Empty Barbell
6 Deadlift-High Pulls With Empty Barbell
6 Power Cleans With Empty Barbell
Jerk
6 Jump and Land Without Barbell
6 Jump and Land With Hands at Shoulders
6 Jump and Punch Hands Overhead
6 Push Jerks With Empty Barbell
Clean and Jerk
6 Power Clean and Jerks With Pause After Receiving the Clean
12 Single Power Clean and Jerk Building to First Set Working Weight
Strength
Clean and Jerks
Every 3 Minutes on the Minute X 5 Rounds
3 Single Clean and Jerks Build Weight
WOD
For Time (12 Minute Time Cap)
COMPETITIVE
700 Meter Row
50 Thrusters (95/65)
30 Pull-Ups
PERFORMANCE
700 Meter Row
50 Thrusters (45/35)
30 Jumping Pull-Ups
LIFESTYLE
500 Meter Row
30 Thrusters
30 Ring Rows