Warm-Up: In 10min:
400m Cardio, 3 Rounds 10 ea Figure 8s, KBS, & Windmills
3 Inchworm Complexes
shoulder & wrist mobility, barbell warmup
Running Clock
- In 10min:
Rack Push Press -MTR- 5×2-3/x - In 12min: (@ 10min)
2″ Deficit Snatch w/straps – RFH – 3-2-1-1-1 - In 12min: (@22min)
Power Clean + Push Jerk -RFH- 5×3+3 - In 6min: (@36min)
Split Sq 6×3+3/50% of your sn 1rm on the min. - In 13min: (@42min)
4x
Standing KB side-bend 25ea
1 Arm Rows 8-12
Dip 20-15-10-5
Cut @ 55min after!
PM WOD: “Mean Mary”
Complete as many rounds in 20 minutes as you can of:
5 Deficit Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
In 6min:
Flex. Core Work:
3xA.
a1. 30sec Supine Ad.
a2. 15sec ea Oblique Dip
a3. 30sec Cobra
a4. 30sec Russian Twist
