THE STANDARD
- WARM UP
- WOD
-
Post-WOD
- 0:30 Mountain Climbers
- 0:30 Active Spiderman
- 0:30 Straight Arm Burpees
- 0:30 Push Up to Downdog
- 0:30 Slow Burpees
- 0:30 Active Samson
- 0:30 Burpees
- 0:30 Alternating Quad Stretch
- 0:30 Knuckle Drags
- 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)
AMRAP 5:
- 10 Thrusters (43/29)
- 10 Bar Facing Burpees
- 10 Power Cleans (43/29)
- 10 Bar Facing Burpees
- 10 Hang Power Snatches (43/29)
- 10 Bar Facing Burpees
*Score = Rounds + Reps
ACCESSORY
Snatch:
- 3 Reps @ 40% 1RM
- 3 Reps @ 50% 1RM
- 3 Reps @ 60% 1RM
- 3 Reps @ 75% 1RM
- 3 Reps @ 75% 1RM
- 2 Reps @ 80% 1RM
- 1 Rep @ 85% 1RM
- 1 Rep @ 88% 1RM
- 1 Rep @ 88% 1RM