Mobility-Oly Prep

*Group Warmup w/ Bar/PVC

A) Clean and Jerk Complex:

Power Clean + Hang Power Clean + 2 Front Squats+ Jerk

*20mins to work to a heavy complex max

B) Accessory 5×10 RDL’S

*Increasing weights


800m run

1 Rope Climbs

400m run

3 Rope Climbs

200m run

5 Rope Climbs



New You

Shoulder Prep

Warmup-12 AMRAP

200m run/ 10 push ups/10 Ring Rows

A) Strength:

Strict Press 5×10

RDL’s 5×10

B) WOD: 5 Rounds For Time

10 Wall Balls

10 Burpees

Categories: WOD

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