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
CHIPS AND SALSA 3 sets: 12 Bar Facing Burpees 12 Thrusters (95/65) 24 Pull Ups 12 Thrusters (95/65) 12 Bar Facing Burpees -rest 3:00...
MILK AND COOKIES 18:00 AMRAP 9 Deadlifts (115/80) 12 Box Jumps (24/20) 15 GHDs (Or V-Ups) STRENGTH C&J 2 Clean & Jerk @70% 1RM Clean &...
FINIS INITIUM 25 Wall Balls 30/20 25/20 Cal Bike/Row 25 Alternating DB Snatches 50/35 25/20 Cal Row/Bike 25 Handstand Pushups 25/20 Cal...