WARM UP / MOBILITY
Dynamic running / jumping warm-up + Banded partner sprints, 3 each forwards + backwards
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Tech power clean w/ empty bar or light weights
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Tech power clean w/ empty bar or light weights
WOD A
POWER CLEAN X 5
Every 2 min x 6 sets: 5 ‘touch and go’ power cleans
Start working sets at ~60-65% of 1RM and build as needed across the 6 sets to a heavy or max set of 5 unbroken reps.
Start working sets at ~60-65% of 1RM and build as needed across the 6 sets to a heavy or max set of 5 unbroken reps.
WOD B
ROW + BALL SLAMS / BURPEE INTERVALS
In 90s Row Sprint 200/150m, then complete AMRAP:
Rd: 1/3/5: Ball Slams (30/20lb)
Rd: 2/4/6: Burpee w/ lateral jump over parallette
– Rest 90s between rounds – alternate w/ partner
– Score is total # of ball slams and burpees completed
Rd: 1/3/5: Ball Slams (30/20lb)
Rd: 2/4/6: Burpee w/ lateral jump over parallette
– Rest 90s between rounds – alternate w/ partner
– Score is total # of ball slams and burpees completed
Optional / Accessory
Crossover Symmetry: “Iron Scap”
Mix in 3 x 60s weighted plank holds
Mix in 3 x 60s weighted plank holds
