Dynamic Warm-Up – Mobility
Prepare  for..  

A. Strength/Skill:  Warm up 2rds of:
1st Rd “ALL” lifts at Thruster weight per athlete.
2nd Rd at the WOD weight per athlete
4x Thruster
4x Power clean  

4x Deadlift
In Prep for WOD

B. WOD:
Complete the following for time of:
800m Run
15 Dead Lifts RX+ 245/165  RX 225/155 185/125 155/95
800m Run
15 Power Clean RX+ 185/125 RX 165/103 135/85
800m Run
15 Thrusters  RX+135/105  RX 115/85 95/65 85/55
800m Run

Cool Down: Mobility static holds, foam roll, bike or row 5-10 min

Strongman:
Find max clean thruster x3

Then

25min
Clean thruster x3
Bike 20Cal
Farmers walk 50M w/ KB 106/72

 

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