WARM UP / MOBILITY
Dynamic running/jumping warm-up. Hip and shoulder circles, and calf stretch
Review ‘touch and go’ Power Clean technique.
Review ‘touch and go’ Power Clean technique.
WOD A
30/30 X 10 – POWER CLEAN & BJO
30s work / 30s rest x 10 sets (5 of each movement – alternating)
A1) Power Cleans (135/95lb)
A2) Box jump overs (30/24″)
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Score is your total reps combined
A1) Power Cleans (135/95lb)
A2) Box jump overs (30/24″)
—
Score is your total reps combined
WOD B
3 ROUNDS: ROW / DU / RUN
Compete 3 rounds for time:
Row 500m
100 Doubleunders
Run 500m
– Rest exactly 2 min between rounds –
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– Subtract 4 min rest, and possible stagger from total time to complete.
– Scale DU’s time to 2 min maximum
Row 500m
100 Doubleunders
Run 500m
– Rest exactly 2 min between rounds –
——————————
– Subtract 4 min rest, and possible stagger from total time to complete.
– Scale DU’s time to 2 min maximum
