HOME GYM

CEO”

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

BODY ARMOR

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest

ACTIVATION

5 Rounds:

5 Russian Baby Makers Video

10 Calorie Bike

15 Banded Pull-Aparts  Video

Clean Pull Complex

On the 1:30 x 5 Sets:

1 Deficit Pausing Clean Deadlift

1 Deficit Tempo Clean Pull

1 Deficit Clean Pull

Deficit: 1-3″

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

Snatch Pull Complex

On the 1:30 x 5 Sets:

1 Deficit Pausing Snatch Deadlift

1 Deficit Tempo Snatch Pull

1 Deficit Snatch Pull

Deficit: 1-3″ (Based On Athlete)

Set 1: 70% of 1RM Snatch

Set 2: 75%

Set 3-5: 80%

WOD

CEO”

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches (50’s/35’s)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds