Saturday, August 5th 2023

WARM UP

With partner:

WARM UP – DBs

3x 100m run

10 thrusters

40 flutter kicks

MOVEMENT/MOBILITY – pull up bar

20 glute bridge marches

:30 seated chest/bicep stretch, hands behind you

10 downward –> upward dog

:20 stagger stance forward fold / side

:20 ankle circles / side

20 anterior tib raises

Accumulate :45-1:00 dead hang

PRIMER – barbell

3 high hang power clean

3 push jerks

3 power cleans

3 split jerks

*repeat w/ light weight on bar

OLYMPIC LIFTING

E :90 x 6

2 Power Clean

2 Jerks

@ 70-75%

PARTNER WOD

For Time – round for round with partner

AMRAP – 18

600m DB farmer Carry @ 70/50s

right into until

16:00 – round for round

4 Hang Power Cleans @ 155/105

4 Shoulder to OH

6 Lateral Burpee over bar

NOTES Partners alternate on farmer carry as needed. Barbell should have no more than 1 break for 4+4 complex, moderate weight.