Fitness and Performance
4 sets:
Candle sticks x 3
Strict T2B x 8-10
DU practice x 45 seconds
Rest 60 seconds
“Jess”
10-9-8-7-5-4-3-2-1
Burpees
Air Squats
Pull ups
Sport
WOD #1
Clean and Jerk
5 sets x 1 @85%
Muscle Snatch
5 sets x 3 reps @50%
2 sets for reps
60 sec Airdyne
60 sec Rest
60 sec Ski erg
60 sec Rest
60 sec sled push (low-high)
60 sec Rest
WOD #2
Start the clock:
10 minute AMRAP
20 Back Squats 185/135
10 MU
@20 minutes:
21-15-9
Power cleans 135/95
Burpees over bar
@40 minutes:
5 RFT:
10 Dead lifts 225/155
20 Wall balls 20/14
