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WARM-UP
1) 2-minutes each Machine
2) Arm Rotations, Leg Swings & Walk-Outs
3) Barbell Warm-Up (thrusters, push press, clean, snatch)
4) Scap Pull-Ups + Kipping
ACTIVE MOBILITY
1) Lat Smash & Stretch
2) Tricep & Bicep Smash
3) High Glute & Hamstring Smash
4) Couch & Hamstring Stretch
PARTNER WOD: Perform the following for time; you go, I go:
1 Rope Climb
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Russian Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 Plate)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Ab Mat Sit-Ups, tabata style
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility