(Glycolytic 2-5 min bursts)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, 5 push-up to down dog, 10 PVC good mornings, then 5 of each: BB high hip clean and jerk, BB hang c&j, c & j
In 15 minutes complete 3-4^ sets of:
5 BB or DB OHP
15-20 Tubing back fly
With a partner, 5 rounds per person of:
21 Plate hops (10# plate) (https://www.youtube.com/watch?v=YB5hhD94Jxk)
10 Shuttle sprints (5x out and back between 2 poles/25’)
6 Clean and jerks (155/105) (50+ 115/75)
*One athlete works at a time.
*Complete a full round before switching.