Tuesday

Pre Warm-Up
3 rounds
5 inchworms
10 lunges
5 box jumps
+
30sec jumpe rope
20 KBS

 

 

Warm-Up
C&J Drills

 

 

Strength
A.) OTMx7
1 Full Clean – go nuts!

*90sec transition*

Drop to 90% of what you ended at for 3min max Front Squat from ground (yes, you must clean it)

 

B.) OT3min x4
15 GHDSU
6 DB Hang Squat Clean @ 50/35
50ft DB front each lunge

 

 

WOD
12min AMRAP
6 STOH @ 185/125
12 C2B
6 SHSPU

 

 

Cool Down
1.) 3min row
2.) 3min hip stretch & split practice
3.) Foam roll hamstrings

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