Warm-up:
Run or Row
Crossover Symmetry
Inch worms Down
Duck walk back (heels on the ground)
15 Hollow Rocks
10 Yoga Push Ups1
10 scorpions
Pigeon Stretch each side
15 squats
Strength:
Take 15 minutes to build to today’s heavy Clean & Jerk
WoD:
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95 lbs)
6 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
Accessory:
Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)
Mobility:
Lax Shoulders/Glutes/Plantar
Roll Posterior
Banded Shoulders