Warm up
Lumbar Activation
RDL
Good mornings
Single leg bridges
Super rocks
GHR
Barbell complex #1
3x
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
*Add weight each rounds
Skill
Movement standards
WOD
Fat Eddie
For Time
20 Back Squats w/155 m/225
50 meter Prowler Sprint w/90 m/180
20 Deadlifts w/205 m/315
50 meter Prowler Sprint w/90 m/180
20 Shoulder to OH w/95 m/135
50 meter Prowler Sprint w/90 m/180
GoFit
Single Arm DB Warm up
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)
Skill
DB snatch
WOD
5x
20:40
-DB snatch
-Prowler
-DB goblet squats
-DB shuttle run
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