09 December 2021

RX

Strength/Skill

Clean + Jerk Complex

Every 2:00 x 6

2 hang clean + 2 jerk + 2 front squat

Workout

WOD

EMOM 10

1. 12 GTOH
2. 12 Thrusters

RX 95/75lbs

METCON

Workout

“DEATH BY DUMBELLS”

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

-DB GTOH
-DB Thrusters
-DB Box Step Overs
-DB Devils Press

TC 22 mins

SURVIVOR

Workout

Synchro Partner WOD
2-4-6-8-10-12-14-16-18…etc

Wall Balls
KB Sumo Deadlifts
HR Push Ups

*200m run after every round

Time Cap 35 min

LEARN TO MOVE

SESSION 3

Pulling + Bodyweight Series