DATE – Tuesday Sept 16th  

 

Warm-up: Quick dynamic lengths, then:

2 rounds of:

10 x Med ball squat cleans (20lb/14lb)

15 x Banded good mornings (Green or Black)

 

Mobility: Banded hip opener lunge + front rack stretch

 

WOD A) Every 90s x 10 sets (20 min total with warm-up)

1 Squat clean + 1 front squat

 

– Start at 60% of your 1 RM Clean and build slowly to a heavy set.

– 5 min to warm-up/set-up

 

WOD B) Complete 4 Rounds for time:

21 Wallballs (20/14lb)

15 Box jumps (24/20”)

9 Power Cleans (Adv: 155/105, Int: 135/95, Beg: 95/65 or less)