01.05.2022

Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans

Strength
8 sets
clean + hang clean + jerk
set 1-2 @60%
set 3-4 @ 70%
set 5-6 @ 75%
set 7-8 @ 80%


WOD
"The Thing Is..."
For Time
2 rounds
200 feet weighted carry- choice object, sandbag, KB, DB, farmer carry handles
50 landmine twist (25/side)
40 landmine Z-press (20/side)
30 landmine upright rows (15/side)
10 landmine Turkish sit ups (5/side)