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Clients

Warm-Up

50 Double Unders

20 Ring Dips

25 K2E

Wod

4 rounds, 1 min at each station

Full Clean, 135/95#

Bar Hops (jump back and forth over bar)

Over Head hold with bar

MWOD

P1

Dead Lift- build quickly to heavy single

Power Snatch @ 135- 5 singles focusing on speed

Split Jerk- build slowly to 225 focusing on foot work

P2

amrap 2:30 minutes x 5!

2:30 for total reps:

5 thrusters - 135#/95#

10 toes to bar

rest 5 min

2:30 for total reps:

5 clean and jerk - 135#/95#

15 push ups

rest 5 min

2:30 for total reps:

5 SDLHP - 135#/95#

20 double unders

rest 5 min

2:30 for total reps:

5 Front Squat - 135#/95#

25 sit ups

rest 5 min

2:30 for total reps:

5 Power Clean - 135#/95#

30 walking lunges