Saturday, August 3rd 2024

WARM UP – PVC

150m run

10 PVC Pass Throughs

150m run

10 OHS

MOVEMENT/MOBILITY – Barbell

5/5 Reach Throughs

8 Push-Ups

:20/:20 SA Plank

:15 Shoulder Taps

*grab Barbell

:20 Front Rack Opener

10 Strict Press

5 Push Press

5 Push Jerks – pause in dip and catch

5 Fast Push Jerks

Build to workout weight

PARTNER WOD

200m Run

40 Push Jerks (155/105)

10 Wall Wallks

400m Run

40 Hang Power Cleans (155/105)

10 Wall Wallks

800m Run

40 Hang Power Cleans (155/105)

10 Wall Wallks

400m Run

40 Push Jerks (155/105)

10 Wall Wallks

200m Run

*all runs are done together, split reps in the gym up however with one working at a time

*looking for a moderately heavy barbell on this workout, should be something that needs to be broken up several times.