Group Warm up
Group Mobility
Strength
Alternating EMOM for 12 minutes – 6 rounds of each.
1. 12 burpees
2. 3 power clean + push jerk – Start at 50% and build throughout the piece.
*Keep form solid and focus as fatigue sets in.
WOD ( Workout of the Day )
"Recipe"
4 minute AMRAP
7 Dumbbell thrusters (50/35lb)
7 Dumbbell push ups
REST 2:00
4 minute AMRAP
6 Dumbbell lunges – Front rack (50/35lb)
6 Box jump (24/20")
* Score is total rounds & reps from the two workouts.
EXTRA – Crossover symmetry activation series.
