WARM UP:
2rds
15 High Knees
15 Butt Kickers
20 Jumping Jacks
40 Mt. Climbers
5 Inch Worms w/push up
-then-
5min Dynamic Stretching
-then DB prep-
WOD:
15min AMRAP
10 Right Hang Power Clean & Push Jerk 10 Left Hang Power Clean & Push Jerk 15 Burpee Over DB
Dessert Core:
3 Rounds
30sec Left Side Plank
30sec Right Side Plank
10 Up down (aka elevator) Planks
20 Crunches
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull
Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec 6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice) LIGHT A
For Time: 2 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 25ft Si