Today’s Workout (WOD)

Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 Hand Release Push Ups
10 Hanging Scap Retractions 
5 Kip Swings
5 Barbell High Pulls
5 Barbell Muscle Snatch 
5 Barbell Behind the Neck Press
5 Barbell Good Morning 
5 Barbell Back Squats
5 Barbell Clean & Jerks
5 Barbell Snatches
-Then-
Warm up to all movements & weights 

FOR TIME : (with Partner)

20 Rounds for Time:
3 Snatches, 135/95
3 Burpees over the Bar
 
60/48 Calorie Echo Bike
 
10 Rounds
10 Pull-ups
20 Push-ups
30 Air Squats
 
60/48 Calorie Echo Bike
 
20 Rounds for Time:
3 Clean and Jerks, 135/95
3 Burpees over the Bar
 
Time Cap: 40 Minutes

20 Rounds for Time:
3 Snatches, 115/80 OR 95/65
3 Burpees over the Bar
 
60/48 Calorie Echo Bike
 
10 Rounds
5 Pull-ups OR 10 Banded / Jumping Pull Ups
15 Push-ups
25 Air Squats
 
60/48 Calorie Echo Bike
 
20 Rounds for Time:
3 Clean and Jerks, 115/80 OR 95/65
3 Burpees over the Bar

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7
10 Deficit Sumo DB/KB Deadlift @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
10 Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Strict Hanging Leg Raise
:30 sec Side Plank (each side)
20 Plank KB Pull Unders
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds