2/24 Victory Club Workout

Warm-up -

https://www.youtube.com/watch?v=Qim6rKCaOtA&feature=youtu.be

10 minute flow

10 Kipping Swings

10 MB Squat 

10 MB Push Press

10 MB Deadlift 

1:00 jump rope (Varying style)

Strength -

https://www.youtube.com/watch?v=bjU9A6WgO30&feature=youtu.be

Bear Complex

Every 2:00 x 8

execute:

1x Deadlift

1x Power Clean

1x Front Squat

1x Shoulder to Overhead

1x Back Squat

1x Shoulder to Overhead (behind neck)

**Start light and build as you go. A goal clean and jerk percentage for starting is around 45% 1rm C/J

WOD -

https://www.youtube.com/watch?v=6oXDtLoNcfc&feature=youtu.be

Conditioning:

Clean and Jerk (135/95lb.)

T2B

3,3,6,6,9,9,12,12,15, 15 etc….

9 minute AMRAP

Finisher -

https://www.youtube.com/watch?v=T1BogAFD_gI&feature=youtu.be

Finisher:

DB Strict press x 8

DB Bent Row x 12

8 minute flow for quality

**Pick a load that you can manage unbroken for 12 press so you can keep moving with minimal rest. **