Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 3xs:

–:20sec Easy

–:20sec Moderate

–:20sec Hard

2 Rounds:

–5 Inchworm + Push Up

–10 Romanian Deadlift

–5-10 Muscle Clean to Press

–10 Box Step Up

–5 Box Jump (step down)

Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Front Squat

–10 Good Morning

–10 Back Squat

Weightlifting

Big Clean Complex

Use the heaviest weight you can for each set.

Rest as needed between sets.

3 postion clean + push press, 3 position clean + push jerk, 3 position clean + split jerk

-No dropping the bar

Goal: Max load with good technique

Split Jerk Strict Press (10-10-10)

Metcon (No Measure)

1-2min per side Static Lying Leg Crossover Stretch

WORKOUT OF THE DAY