Snickers
Snickers
Mobility
Warm-up
30 Seconds Each: (with an empty barbell)
Active Samson
Active Spidermans
Alternating Bird Dogs
Active Samson
Active Spidermans
Alternating Bird Dogs
Down Dog
Good Mornings
Romanian Deadlifts
Lateral Squats
Elbow Rotations
Back Squats
Push-up to Down Dog
Strict Press and Reach
Front Squats
Strength
Barbell Complex (Build to a heavy complex)
2 Power Cleans
2 Front Squats
2 Push Jerks
2 Front Squats
2 Push Jerks
Metcon
Metcon (Time)
30-20-10:
Power Cleans
Front Squats
Push Jerks
Power Cleans
Front Squats
Push Jerks
Barbell: 75/55
RX+ : 95/65
*Pick a weight that allows you to complete 30+ reps of these unbroken when fresh
*The intended time range for this wod is 9-15 minutes
*The intended time range for this wod is 9-15 minutes
Barbell Ankle Stretch: 40 Seconds
Warrior Squats: 40 Seconds