WARMUP
Core -20/10 Tabata
Dead bugs /20
Hollow hold /10
Strength
Every 2:00 x6 sets
2 cleans + 3 front squats
Work to a heavy
WOD level 1
"Going Down Swinging"
10-9-8-7-6-5-4-3-2-1:
Thrusters 95 / 65 lb
Toes to Bar
Lateral Barbell Burpees
level 2
10-9-8-7-6-5-4-3-2-1
thrusters -45/35
medball sit-ups
burpees
Accessory-
Accessory: Pushing
3 Sets for Quality:
10 Weighted Tempo Push-Ups (2 Second Negative)
20 Banded Triceps Extensions
20 Banded Pull Aparts
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