W.U.

  • 4 Laps
  • 500 Meter Row
  • Shuffle 25 Yards and back
  • Karaoke 25 yards and back
  • Backpedal 25 yards and back

MOBILITY

BAR WORK

30 REPS ON EVERYTHING

  • STRAIGHT LEG DEADLIFT
  • BACK SQUAT
  • OVERHEAD SQUAT
  • FRONT SQUAT
  • HANG SNATCH TO ATHLETIC POSITION
  • HANG CLEAN TO ATHLETIC

WOD

50 Reps on Close Grip Bench M(95lbs-135lbs) W(Bar-95lbs)

5x3 Regular Bench Press and go up in weight

  • 50 sit ups
  • 40 Toes to Bar or Leg lifts
  • 30 Sit ups
  • 20 Toes To Bar
  • 10 Sit ups