WOD
PRIMER
2 Rounds:
20s Pullup Hold (hold top position)
5ea/side Downdog w/ Leg Lift to Tuck https://bit.ly/2MZQRJp
6 Heavy DBall Over Shoulder
**Be explosive with the DBall and make it one fluid movement
STRENGTH
Power Clean + Push Jerk
65/3, 70/3, 75/2, 80/2, 85/1
3 = 3 PC then 3 PJ
CONDITIONING
5 Rounds for Reps:
1 Minute Front Rack Dumbbell Step Back Lunges (50s/35s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest