PRE-GAME
3 rounds:
2:00 Light Bike, Row or Run
3 Strict Pull-Ups
6 Push-ups
9 KB Swings 24/20
12 Air Squats
15 AbMat Sit-ups
Directly into:
3 Rounds:
2:00 Light Bike, Row or ski
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
*Barbell load should be between 45-50% 1RM
C&J
STRENGTH
Extended Coach led mobility or optional skill practice
ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo