06.24.2019 WOD

A. Mobility

B. Primer
2 rounds of DB single arm complex each arm
4 cross body DL
4 cross body muscle snatch
4 overhead reverse alternating lunges
4 overhead squats
3 broad jumps

C. Volume
8 min EMOM
Power Clean/cluster complex
1 segmented power clean (2 sec pause at knee) +
1 hang power clean, front squat, thruster
*begin with 95/65, add slight weight each min that allows for technically sound movements

D. WOD
“Fight Club”
Fight Gone Bad style
3 rounds for total reps

1:00 thrusters 95/65
1:00 power clean 95/65
1:00 lateral jumpover bar
1:00 toes-to-bar
1:00 cal row
-rest 1 min between rounds-