Metabolic Conditioning
WOD Review then warm up all together: 200m run, 10 PVC pass thru, PVC chicken str, BB forearm sleeve mash, BB front rack str, 5 BB deads, BB front rack str, 5 BB cleans, 5 BB front squats, 5 BB S2OH, 5 BB back rack S2OH
SOD
In 17 minutes, build to a clean and challenging complex:
Begin with 2 sets of:
10-15 Tubing back flies (light)
3 Poles/arm upside down Light KB waiters carry (90 deg elbow)
With remainder of time:
Option 1: Bear Complex: 1 Deadlift, 1 hang clean, 1 front squat, 1 S2OH, 1 back squat, 1 S2OH
Option 2: Clean complex: 1 Deadlift, 1 Hang clean (power or squat), 1 S2OH, 1 FS, 1 S2OH
WOD
20 min AMRAP
200m run
10 DB Snatches (total) (50/35) (50+ 35/25)
10 Burpees
10 Dumbbell hang clean and jerks (total) (50/35) (50+ 35/25)
