A. Dynamic Stretches
B. (For quality)
21-15-9 each side
Elevated split squats with med ball
C. (15 minute clock)
Every 3 minutes:
3 squat clean & jerk at 80%
D. “Teams of 3”
(9 minute clock)
Every 3 minutes:
50 push jerks 105/155lb
Max calories assault bike
(1 person works jerks, 1 person works bike, 1 person rest)
(Switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. “Coach Jen’s Bday WOD” (As many rounds as possible in 41 minutes) 9 cal rower 29 pull ups 82 double unders 9 burpee box jumps 29 kbell swings 35/53lb 41 second assault bike at
A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. “Partner” (For time) Buy in: 50 deadlifts 225/315lb (5 rounds) 40 push ups 30 burpee over bar 200m partner run Cash out: 50 deadlifts 225/315lb (All movements except for the ru