ACTIVATION

3 Sets

1 Minute Bike

10 PVC Pass Throughs Video

10 Air Squats

:20 Second Hollow Hold Video

Strength

Clean Pull Complex

On the 1:30 x 5 Sets:

1 Pausing Clean Deadlift

1 Tempo Clean Pull

1 Clean Pull

Set 1: 70% of 1RM Clean and Jerk

Set 2: 75% of 1RM Clean and Jerk

Set 3-5: 80% of 1RM Clean and Jerk

Strength

Snatch Pull Complex

On the 1:30 x 5 Sets:

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

Set 1: 70% of 1RM Snatch

Set 2: 75%

Set 3-5: 80%

“Herky Jerky”

For Time:

45 Wallballs

30 Double Dumbbell Box Step Overs

15 Devil Presses

2,000 Meter Bike Erg

15 Devil Presses (50’s/35’s)

30 Double Dumbbell Box Step Overs

45 Wallballs

Dumbbells: 50’s/35’s

Box: 24/20

Wallball: 30/20

Gymnastic Conditioning

On the Minute x 3:

8 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:

8 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:

8 Burpee Box Jump Overs (24″/20″)

HOME WOD

“Grip and Rip”

[On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

Body Armor

3 Giant Sets:

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets