Friday
Warmup) 3 Rounds (6 mins to complete):
8 Scap Pullups (can be done from ring row position if needed)
50’ Broad Jumps
10 Ball Slams
Mobility)
1 min Box Shoulder Stretch
1 min Hamstrings stretch (sitting on the floor with straight legs reaching to toes)
1 min Camel Stretch
WOD A) Every 90 secs for 6 Rounds:
5 touch’n’go Power Clean & Jerks (Challenging but unbroken, approx. 60-70% of 1RM – same weight for all sets)
8-12 Toes to Bar
*Complete the work as quick as possible, rest the remainder of the 90 secs, repeat for 6 total rounds
WOD B) 21-15-9 reps for time:
DB Power Clean & Jerks 45’s/30’s (Pick a weight that will take 2-3 sets your first round, 21 shouldn’t be easily unbroken)
Box Jumps 24/20” (Stand up on top of the box – step ups are not RX)
