DROM
Air Squat

SKILL/STRENGTH 
Power clean

WOD
5 X's 3 min rds
12-Back squat(135-95)
12/10 cal Assault Bike/Row
5-burpee over bar
12/10 cal Assault Bike/Row
*A/D is double A/B cal not triple for this wod 

eXpress MOBILITY

eXpress WARM UP 

WOD
150-Sq
75-Hip ext
120-Sq
60-Hip ext
90-Sq
​45-Hip ext 

DROM
Clean
(front rack, bottom and receiving positions)
Jerk
(top receiving position with active shoulders and dip)

WARM UP 
4 X's
45 sec Jumping jacks
10-sit ups

STRENGTH 
Work up to and beyond wod weight for C-N-J 

WOD
4rds
7-Clean-n-jerk(155-105)
15-T2B
30-DU 

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
10-1 arm KB C-n-J(53-35) (alt)
​10 cal A/B 

DROM
Air Squat

WARM UP 
4 rotations through
30 sec A/B
7-pull ups 

WOD A
STRENGTH
Jerk work to a heavy behind the neck jerk
Then
split jerk 1-1-1-1-1-1-1(@ 75% 1rm
Then
5 x 3 reps Jerk dip squats(@ 90% 1rm) 

PARTNER WOD
8 X's 4 min rds
Partner 1)rows 500m
Partner 2)3rds 7- goblet sq, 10- Russian swings
When both are done 20 burpees to target
(rest the remainder of the time then switch)

WOD C
15 min AMRAP
5-burpee Tuck Jump
7-strict pull up
10-Burpee tuck jump
7-strict pull up
15-Burpee tuck jump
7-strict pull ups
etc burpee up by
 5's until time runs out. 

DROM
Sumo Deadlift High Pull

WARM UP 
4 rotations thru
30 sec row
10-Push press (bar)
10-bent row

WOD
16 min AMRAP
12-SDHP (95-65)
10-C2B
12-Wall ball
200m run 

eXpress MOBILITY

eXpress WARM UP 

WOD
4rds
500m row
25-HR push ups
​25-Sit ups

DROM
 Air squat 

SKILL/STRENGTH
Power Clean
​
WARM UP 
4 rotations thru
30 sec air sq
30 sec Muscle clean (bar) 

HERO WOD
Alexander
5rds
31-back squat (135-95)
12-Power cleans (185- 125)

DROM
Thrusters
(bottom and top positions) 

SKILL/STRENGTH
Thrusters 

WOD
for time
1000m row
80-Sit ups
60- Thrusters(65- 45)
40-K2E
​20-burpees to target 

eXpress MOBILITY

eXpress WARM UP 

WOD
5 x 3 min rds
15-wall ball
15-burpees
​15-air squat

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
14 cal A/B
12-Dead lifts
​10-pull ups 

DROM
Overhead Squat

WARM UP 
3 rotations thru
15 sec HS hold
45 sec LUNGE
30 sec A/B or A/D 

SKILL/STRENGTH
Sq. Snatch 

WOD
*20-15-10
**​9-6-3
*Goblet Squat (70- 53)
**Squat snatch (155- 105)

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
250m row
25- Thrusters(45)
​15-T2B 

DROM
 Push jerk (front rack, dip, and receiving position) 

WARM UP 
4 rotations through
45 sec row
30 sec sit up
15 sec push ups 

SKILL/DRILL 
1 arm DB push jerk 

WOD A
 Strength for the split jerk
Push press 2-2-2-2-2
(work up to approx 80% 1 rm split jerk then start your 2's)
Then
Push jerk 1-1-1-1-1-1-1- 1@80% 1 rm
Finish
3 x 3 Jerk dip sq @ 90% 1 rm split

WOD B
5rds
7- 1 arm DB push jerk(50-35)(R)
15-Pull ups
7- 1 arm DB push jerk(L)
15-T2B
400m run 

WOD C
12-MU
21-SDHP(95-65)
9-MU
21-SDHP
7-MU
21-SDHP 

DROM
Front Squat

WARM UP 
4 rotations thru
30 sec wall balls
30 sec push ups

SKILL/STRENGTH
Front squat 

WOD
4 x 3min
10-Front squat (155-105)
10-Burpee over bar
​10-C2B 

eXpress MOBILITY

eXpress WARM UP 

WOD
5 x 3min rds
15 cal A/B
15-DKB sit ups (35-26)
​15-DKB front squat