WARMUP/MOBILITY
***10 mins total***
2 rounds:
2 laps of the rig (high knees, butt kicks, low side shuffles etc.)
20 air squats
10 alt. jumping lunges
10 behind the neck band press
10 band pull-aparts
10 band front raises
2 rounds:
2 laps of the rig (high knees, butt kicks, low side shuffles etc.)
20 air squats
10 alt. jumping lunges
10 behind the neck band press
10 band pull-aparts
10 band front raises
Clean & Jerk X 2
15 mins to build to a heavy 2 rep C&J for the day – not T&G
***3 mins after WOD A***
E2MOM x 4 sets
2 sets of 2 reps @ 90% of A
2 sets of 2 reps @ 80% of A (on the 80% reps perform 2 T&G cleans follwed by 2 split jerks)
E2MOM x 4 sets
2 sets of 2 reps @ 90% of A
2 sets of 2 reps @ 80% of A (on the 80% reps perform 2 T&G cleans follwed by 2 split jerks)
Another One Bites The Dust
8 min AMRAP ladder: 2-4-6-8-10…
KB Snatch 32/20kg (1L/1R, 2L/2R etc.)
Goblet Squat 32/24kg
Burpees
KB Snatch 32/20kg (1L/1R, 2L/2R etc.)
Goblet Squat 32/24kg
Burpees
Record last completed round + extra reps
*Scale to DB Snatches if needed*
*Scale to DB Snatches if needed*
Crossover Iron Scap
