WARM UP
2 RDS
30 Clicks
10 Slam Ball
10 Med Ball Cleans
10 Shoulder Touches
Dynamic Stretch
STRENGTH
Clean Warm up
Hang Clean & Jerk
(4)3, (3)3, (2)2
Reverse Hyper
(10) 3
WOD FAT BAR 1
For Time:
20 Calorie Row
10 Clean and Jerk 135/95
20 Calorie Row
10 Clean and Jerk 115/80
20 Calorie Row
10 Clean and Jerk 95/65
Use FAT BAR GRIPS on your barbell.
ICING
Pull Up Progressions
2 sets max reps with bands as needed
Sissy Squats
