Sholder/Hip mobility

then…

Back Squat

– 5×5

then…

“Randy”

– 75 Power Snatches for time (75/55)

For time:

– 400 m run

– 50 squats

– 400 m run

– 75 double unders

– 400 m run

– 100 abmat sit-ups

– 400 m run

Clean 5×2 (rest at least 2 minutes)

the…

As Fast As Possible:

1-2-3-4-5-6-7-8-9-10

– hang power clean (135/95)

10-9-8-7-6-5-4-3-2-1

– ring dips

Goal Reach Training-Week 1

After warming up, spend approximately 10-15 minutes per skill that you wish to improve upon. Progressions along with short WODs to help foster skill development will be available. Come ready to work!

Find max height box jump in 10 minutes

then..

5 rounds for time:

– 8 TGUP (35/18)

– 8 Burpees

– rest 2 min

 

* Focus on quickness and efficiency.

Bear Complex

5 rounds for max load of:

6x

– 1 Power Clean

– 1 Front Squat

– 1 Push Press

– 1 Back Squat

– 1 Push Press

* Rest as needed but do not drop the bar until the round is completed. 5 burpee penalty every time bar touches the ground before the round (6 sets) are completed.

 

 

12 min AMRAP of:

– 5 Deadlift (225/135)

– 7 Tall box jumps (30/24)

– 9 Pull-ups

 

Bench Press 5×5

As fast as possible:

50-40-30-20-10

– Double Unders

– KB swings (Russian) (1.5/1)

– Squats