A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Hang Power Clean x5
Front Squat x5
B) 4 Sets
TnG Power Clean and Push Jerk x3
*Building
**Focus on barbell cycling and keeping a constant movement of your body.
C) On A Continuosly Running Clock Perform:
Minutes 0:00-4:00 Do:
For Time
500 m Row
Minutes 4:00-8:00 Do:
15 Overhead Squats (115/75)
400 m Run
15 Overhead Squats
Minutes 8:00-12:00 Do:
For Time
21-15-9 Reps of
Kettlebell Swing (53/35)
Push-up
At the 12:00 min mark, start again from the top, completing each sequence for a second time every 4 minutes.
*Repeat WOD
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