“Your present circumstances don’t determine where you can go; they merely determine where you start.” – Nido Qubein
WARMUP
3x
1 min cardio
10 Leg Swings
5 Burpees
5 PVC Hip Hinge
5 Squat Jumps
Then BB Warmup + Power Clean + Jerk
STRENGTH
Off of your training max
Deadlift
5@40% – 5@50% – 5@60%
Good Mornings (go light)
3×10
WOD
For Time:
12-9-6-3
Hang Power Clean (Rx+ 185/125) (Rx 155/95) (Fit 95/65)
Lateral Burpees over the bar
Rest 2 min
12-9-6-3
Push Jerk
V-UPS
Rx+ must complete 5/3 Bar Muscle Ups as a Buy- Out
**Goal sub 22 min. Scale accordingly
NOT OPTIONAL POST WOD
Foam Roll 5-10 min
