GROUP PREP
2 Rounds:
30 Seconds Each:
1. Easy-Moderate-Hard Row
3. Push-up to Down Dog
4. Alternating Worlds Greatest
5. Bent rows w/ empty barbell
Barbell Warmup + 5 Thrusters
STRENGTH
Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster
Build to Heavy Complex
STIMULUS
• This barbell complex is designed to train your technique and power in the front squat and thruster
• The bar comes out of the rack for each set
• Each set is meant to be completed without dropping the bar
WOD
3 Rounds:
30/20 Calorie Row
15 Bent Barbell Rows (95/65) (Fitness 65/45)
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35) (Fitness 35/25)
15 Thrusters (95/65)
STIMULUS
• Should take 15-22 minutes to complete
• Choose a dumbbell weight that allows you to complete the 20 snatches with 1 break
• Choose a thruster weight that allows you to complete the 15 reps within 2 sets
MOBILITY
Pike Stretch
Child’s Pose