SKILL ACCESSORY
3 SETS OF
5/5 SINGLE LEG RDL
:30 KB SUITCASE HOLD
WORKOUT
"DUMBBELL DT"
5 ROUNDS ON EACH ARM OF
12 DEADLIFTS
9 HANG CLEANS
6 STOH #50/35
CONDITIONING
POWER 40 EMOM
1- 12/10 CAL MACHINE (ROTATE MACHINES)
2- 12 ALT DUMBBELL SNATCHES
3- :45 PLANK
4- 12 ALT SINGLE DB BOX STEP UPS
CONDITIONING
5 RFT
400M RUN
30 KETTLEBELL SWINGS
20 WALL JUMP OVERS
* 35M CAP *
YOU CAN USE YOUR HANDS
CASHOUT WITH A PARTNER
STRENGTH
3 x 12 BENTOVER BARBELL ROWS @ TEMPO
3 x 6 EA FRONT FOOT ELEVATED SPLIT SQUAT
CONDITIONING:
PARTNER WOD AT 0:00 AMRAP 13 (Stripes and Original Colonies)
7 SYNCHRO BURPEES
STRENGTH
12M TO BUILD TO HEAVY IN COMPLEX
1 PUSH JERK + 1 SPLIT JERK
CONDITIONING
EVERY 3:00 X 5 SETS
60 DOUBLE UNDERS (120SU)
12 DUAL DB PUSH PRESS
3 WALL WALKS #50/35S
SKILL
TOES TO BAR REVIEW PROGRESSIONS
WORKOUT
EMOM 20
1- 10 TOES TO BAR
2- 5 HANG POWER SNATCH
3- 15/12 CALORIE ROW
4- REST
CASHOUT
CORE 3 SETS OF;
STRENGTH
EVERY 2:00 X 5
3 SQUAT CLEANS + 3 FRONT SQUATS
BUILD IN WEIGHT
ACCESSORY STRENGTH
3X3 CLEAN PULLS
LOAD SHOULD BE SAME OR HEAVIER THAN LAST CLEAN COMPLEX
EMOM 15
1 - 5 BANDED DEADLIFTS @40% YOUR MAX
2 - 1:00 PLANK
3 - REST GOAL IS SPEED ON DL
CONDITIONING
3 ROUNDS FOR TIME
400M FARMERS CARRY
50 SIT-UPS #35's/#20's