Group Warm up
Group Mobility
Strength ( Start of week 9 – Phase 3 )
5×1 – 3 position clean ( Hi hang + Hang + Floor = 1) * Build to a heavy set for the day! 2:00 rest between attemps.
3×3 Behind the neck Jerk ( From a rack, focus on footwork). 1:30 rest between triples.
WOD ( Workout of the day )
"Lift"
18 minute AMRAP with a partner, alternate every completed round.
60ft' sled push – High
60ft' sled push – Low
8 Hang power cleans (95/65lb)
10 Push Jerk (95/65lb)
RX+ ( 135/95lb)
*Score is total rounds completed + sled weight. Pick a weight that you and your partner can continuously push.
*All workouts can be scaled on an individual basis.
