Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

15 Assisted Squats
15 PVC Strict Press
10 Negative Push-Ups

Round 2
15 PVC Front Squat
15 PVC Push Press
10 Inchworm to Push-up

-Into-

5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC

Strength

Squat Clean ~ 10 Minutes

3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds

6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds

Broad Jumps ~ 10 Minutes

8 Sets of 3 Consecutive Reps / Rest 30-90 Seconds

WOD

For Time ~ 10 Minutes ~ ReTest May 16th

COMPETITIVE

60 Thrusters (95/65)
*every break do 5 burpees

PERFORMANCE

60 Thrusters (45/35)
*every break do 5 burpees

LIFESTYLE

60 Thrusters
*every break do 3 burpees