Mobility
Warm-up
1:00 Neck Rolls
0:20 Big Arm Circles Backwards
3 X 0:20 Hollow Body Hold
400m Jog
10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
10 Deadlifts (Just the Bar)
10 Air Squats
10 Deadlifts (Just the Bar)
Skills / Strength
8 Sets (0:45 Rest)
2 Squat Cleans (55% 1 RM)
Perform 8 sets resting 45 seconds between each set. Each set consists of 2 squat cleans at 55% of your 1 rep max.
Deadlift
WOD
15:00 AMRAP (As Many Rounds/Reps As Possible in 15 minutes)
Fitness Level Substitution: Banded Ring Dips
Equipment Substitution: Narrow Push-ups
Fitness Level Substitution: Banded Narrow Push-ups
10 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)
Equipment Substitution: Tuck Jumps
12 Overhead Bumper Plate Walking Lunges (Men: 45lb / Women: 25lb / Beginner: 10lb)
Equipment Substitution: Hold anything over your head
Perform as much of of the following as possible in 15 minutes, in order, of 8 ring dips, 10 box jumps, and 12 walking lunges holding a bumper plate over your head. Post your total completed rounds plus the last rep completed to comments.
Ring Dip
Box Jump
Overhead Bumper Plate Lunge
Cool-down
Fitness Level Substitution: Downward Dog Knee Push-ups
10 Deadlifts (Just the Bar)
10 Air Squats
10 Deadlifts (Just the Bar)
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