Warm Up:
ALt Lunges x 10
ALt Thigh Stretch x 3 per leg
Worlds Greatest Stretch x 2 each leg
BB Stiff Leg DL x 10
Glute Bridges x 10
Straight leg crossover x 5 each leg
Strength: Front Squat 7x3 @ 85%
Conditioning:
8 Rounds 16 Front Rack Lunges (115/75)(95/65) 16 Plank Burpees
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups