IF YOU HAVE STUFF!!

ACTIVATION

3 Rounds

10 Calorie Row

10 Push-Ups

3 Rounds

60 Second Single Arm Dumbbell Farmers Carry (30 Seconds Each Side)

30 Second Superman Hold Video

3 Rounds

20 Air Squats

5 Inchworms Video

Gymnastics Conditioning

3 Rounds For Time:

30 Calorie Air Runner

10 Alternating Dumbbell Hang Clean and Jerks (80/55)

7 Bar Muscle-Ups

Box Squats

On the Minute x 10:

2 Box Squats

• All Sets at 60% 1RM Back Squat

• Box Height 3″ Below Parallel

Muscle Clean (0:00 – 5:00)

3 Sets:

3 Muscle Cleans

3 Front Squats

3 Push Presses

Start at 35% 1RM Clean and Jerk and Build

Technique Complex (5:00 – 10:00)

5 Sets:

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

Set 1: 45% of 1RM Clean and Jerk

Set 2: 50% of 1RM Clean and Jerk

Sets 3-5: 55% of 1RM Clean and Jerk

Clean and Jerk (11:00 – 22:00)

Minute 1: 1 Squat Clean and Jerk @ 68%

Minute 2: 1 Squat Clean and Jerk @ 72%

Minute 3: 1 Squat Clean and Jerk @ 76%

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk @ 72%

Minute 6: 1  Squat Clean and Jerk @ 76%

Minute 7: 1 Squat Clean and Jerk @ 80%

Minute 8: Rest

Minute 9: 1 Squat Clean and Jerk @ 76%

Minute 10: 1 Squat Clean and Jerk @ 80%

Minute 11: 1 Squat Clean and Jerk @ 84%

WOD

“eHarmony”

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

• On the Minute: 5 Burpees

• Barbell: 95/65

Body Armor

3 Sets of 7:

Tempo Seated Good Mornings

3 Sets of 15:

Feet Elevated Glute Bridges

HOME WOD

eHarmony”
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbell Power Snatches
30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees