Fitness
A) EMOM x 5 sets each
1: 8 landmine thrusters
2: 8-12 ring rows
*set up landmine BB against sandbag or between to 45lb plates
B) 10 min AMRAP:
– 2 DB hang power cleans
– 6 box step ups
– 8 push ups
– 10 wallballs
*Add two hang power cleans every round.
C) 3 sets:
– 10-20 DB curls
– 10-20 tricep band pull-downs
Performance
A) EMOM x 10 sets:
– 1 power clean + 1 hang clean + 1 jerk @ 60-80%
B) 10 min AMRAP:
– 1 power clean (155/105, 135/95, 115/75, 95/65)
– 5 box jumps + step down
– 7/5 push ups
– 9 wallballs (20/14)
*Add one power clean every round.
C) 3 sets:
– 10-20 DB curls
– 10-20 tricep band pull-downs
HomeWOD
10 min AMRAP:
– 2 DB hang power cleans
– 4 broad jumps
– 6 push-ups
– 8 goblet squats
*Add 2 hang power cleans each set. No DBs? Use a bag or get creative.