3/3 Victory Club Workout

Warm-Up -

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

10 minute flow

Seal Jack x 20

Pass through x 10

Spiderman x 10

Box jump + step down x 10

Scap pull up x 10

Kip swing x 10

Strength -

https://www.youtube.com/watch?v=Ufe06nGDy8g&feature=youtu.be

EMOTM x 10

Execute 2x Split Clean + Split Jerk 

Build as you go, the split clean is a unique movement. Spend time warming up. 

WOD -

https://www.youtube.com/watch?v=8vEbKRO3wlc&feature=youtu.be

Conditioning:

E:3:00 x 5

Box Jump over x 12 (24/20)

Thruster x 10 (135/95)

Pull Up x 12

Deadlift x 10 (135/95)

Finisher -

https://www.youtube.com/watch?v=LtX30AL3rL8&feature=youtu.be

Hammer Curl x 10 each arm

Diamond push up x 10

Superman x 10

3 rounds for quality