WARM UP

30:15 x 1 Round:

• jumping jacks
• inch worms
• act. sampson
• wide stance inch worms
• air squats
• plank push ups

20:10 x 4 Rounds:

• American KBS + prisoner lunges
• scap pullups + banded rows

MOBILITY

:90/90 LAX shoulder capsule
:90/90 pvc fr stretch

OLY

15 Minutes to work up to a heavy single PC + SJ

WOD

#1 – 4:00 – Get as far as you can:

• 65/95lb clean + jerk  1.2.3.4.5.6…..
• box jumps 1.2.3.4.5.6……
• mb situps  1.2.3.4.5.6……

REST 4:00

#2 – 4:00 – Get as far as you can:

• 55/85lb clean + jerk  1.2.3.4.5.6…..
• box jumps  1.2.3.4.5.6……
• mb situps  1.2.3.4.5.6……

REST 4:00

#3 – 4:00 – Get as far as you can:

• 45/75lb clean + jerk  1.2.3.4.5.6……
• box jumps  1.2.3.4.5.6……
• mb situps  1.2.3.4.5.6……