WODs | Raise the Bar Fitness

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Ball Thruster
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 1 reps buidling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.

WOD

Competitive

AMRAP 2.5
35 Hang Power Cleans (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
35 Push Jerks (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
35 Hang Power Snatches (45 / 35)
Max Criss Cross Skips

Performance

AMRAP 2.5
28 Hang Power Cleans (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
28 Push Jerks (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
28 Hang Power Snatches (45 / 35)
Max Criss Cross Skips

Lifestyle

AMRAP 2.5
25 Hang Power Cleans
Max Skips
Rest 2 Minutes
AMRAP 2.5
25 Push Jerks
Max Skips
rest 2 minutes
AMRAP 2.5
25 Hang Power snatches
Max Skips
* 1 criss cross skip is a single under followed by a cross armed single under unbroken.