Monday:  February 24, 2019

Warm-Up(0:00 – 15:00)
Mobility:  30 Duck Walk Steps

3 Rounds
8 S-Arm DB Squat Clean Thrusters (4/arm)
10 Strict Hanging Knee Raises
8 Burpees Over the DB

Strength(15:00 – 30:00)
Front Squat: Establish a 4RM Front Squat.

WOD(40:00 – 54:00):  Strict 14:00 Time Cap

Fitness
4 Rounds
12 DB Squat Cleans
12 Situps
12 DB Push Presses
12 Situps

Performance
4 Rounds
12 Squat Cleans 135/95lbs
7 Toes to Bar
12 Push Presses 135/95lbs
7 Toes to Bar

Option 2:Power cleans at 95/65lbs on the barbell

Competition
4 Rounds
12 DB Squat Cleans 50/35s
7 Toes to Bar
12 DB Push Presses 50/35s
7 Toes to Bar

 

Optional Workouts of the Week

Option 1:
Open 15.5
27-21-15-9
Row cals.
Thrusters 95/65lbs

Option 2:
15 Devils Press
25 Burpees
15 DB Busters (DB burpee to cluster)
25 Air Bike Cals