Warm – Up:

8 Push-up to Down Dog 

 8 Spidermans Lunges

8 Samson Stretch + Air Squat 

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength: Clean Complex: Every 90 secs – for 8 Rounds (12 mins)

Perform 1 Clean DL to below knee  w/ 3 sec hold+ 1 Clean Pull (from floor) + 1 Power Clean

Work up to a heavy complex

 

MetCon: AMRAP

6 mins AMRAP

Row 200 m (10 cal. Bike)

7 Power Clean @65% of 1RM

REST 3 MINS

6 Mins AMRAP

Row 200 m

20 KBS 55/35

REST 3 MINS

6 Mins AMRAP

Row 200 m

15 Box Jumps 24/20

 

 

ENDURANCE WOD

For Time:

200 DUBs (400 singles)

1,500 m Row

100 Wallballs 20/14

35/25  Calorie Bike