Warm Up:
Warmy
1 Suicide
10 barbell bent over row (bar weight only)
10 knee to elbow push up’s how to K2E push up
1 x 25yd Sideways Shuffle sideways shuffle
1 x 25yd stepping hamstring stretch stepping hamstring stretch
1 x 25yd lunge with twist lunge with twist
10 burpees
Weightlifting:
Hang Power Clean;
3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 3 @ 70%
Xfit WOD:
Working in teams of 2, complete for time:
60 Clean & jerk, (115/75)
60 Thruster, (95/65)
60 Burpees over the bar
***Only 1 person may work at a time
Pull up work:
5×10
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