Take 15 minutes to build to a heavy clean and jerk WOD Competitor / Fitness 5 rounds 20/17 cal bike or row 20 med ball clean 20/14 20 push press 75/55 Lifestyle 5 rounds 15/12 cal bike or row 20 med ball clean 14/10 20 push press 45/35
Build to a heavy snatch for the day WOD Competitor/fitness/lifestyle 3 rounds 50’ waiters walk each arm 10 alternating bird dogs 10 pushups with shoulder tap 5 side plank and reach through (each side) *choose your own weight for waiters walk
Build to a heavy 1rm front squat Competitor: 75 DUs 5 thrusters 185/125 150 DUs 10 thrusters 155/105 225 DUs 15 thrusters 135/95 Fitness 75 DUs or 150 singles 5 thrusters 115/75 150 DUs or 300 singles 10 thrusters 95/65 225 DUs or 500 singles 15...
Build to a heavy bench press for the day Then Lower the weight and hit a set of 15 Bent over rows 3×10 WOD Competitor/fitness/lifestyle 4 rounds 30 plank shoulder taps 15 pushups Post workout: 4×10 bicep curl
Deadlift 3-3-3-3-3 WOD Competitor/Fitness 10 min as far as possible 10-20-30-40-50-.. Alt db snatch 50/35 After each round of snatches complete: 50’ bear craw :30 plank Lifestyle 10 min as far as possible 10-20-30-40-50-.. Alt db snatch 35/20...
