The “5:45 AM CREW”.
Warm-up:
Jog 400m., 2 Rounds of 20 KB Swing, 10 Goblet Squat, 15 GPU
Dynamic Stretch
Strength:
Split Jerk (OTR)
5 (4)3 3(3)
Work up to your 80%
WOD: FLAPJACK
For Time:
12 Clean and Jerk 135/95
200m Run
4 Tire Flips
6 Clean and Jerk
200m Run
4 Tire Flips
3 Clean and Jerk
200m Run
4 Tire Flips
Icing:
Bar and Ring Muscle-up Work
KOT – Reverse Nordic 20 Reps
KOT – Jefferson Curl 20 Reps