(Phosphogenic)
WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 30 sec good mornings, 20 sec/leg couch, 20 sec/leg figure 4, 20 sec down dog, 20 sec front rack str, 5 OHP, 5 jerks
SOD
0-8:00 min on the clock
3 x 2 Pole box sprints (Body wt / 3/4 BW)
3 x 4 Pole/arm medium-heavy waiters carry
*Get full recovery before your next box sprint
8-18 min on the clock
3×5 Jerk technique work (30-50%)
3×5-8 BB or DB OHP
Fitness Option: (Starting on the 10 min clock) 8 min AMRAP
5 Inchworms with KB sumo dead high pulls
10 RKBS
15 cal Bike
WOD
Alternating Tabata Clock (8 minutes total: 6 rounds/exercise)
Odd round: 1 BB Jerk (from the rack)
Even round: 10 sec Chin over BB hold (Mod: shorter hold into negative)
*Alternate which exercise you start with as needed.
