WARM UP – MOBILITY

4-5 mins running/jumping/plyo warmup

2 sets:

10 BB g-mornings

5 Back squats + 5 jumping squats

5 Muscle cleans + 5 power cleans

30-40 secs wrist stretch

WOD A

POWER CLEAN

POWER CLEAN X 2

EMOM x 16 mins:

Mins 1-4: 6 T&G Power cleans

-Rest 2 mins-

Mins 7-10: 4 T&G Power cleans

-Rest 2 mins-

Mins 13-16: 2 T&G Power cleans

-Start @ approx. 50% of 1RM PC – you can keep the same weight across the 4 sets, or build as needed

-Record heaviest set of 2

WOD B

5 sets:

10 Russian KB swings

100′ Sled SPRINT!

-In groups of 4 waterfall through, second person starts swings once 50′ of sled push is complete

-Make the KB swings heavy and be as explosive as possible

-Add weight to sled as needed, but make sure you can still sprint!

ACCESSORY

1) 3 tri-sets:

40-50 Barbell side bends

30 Russian twists

10-15 Ab-wheels

-rest 60-90 secs-

2) Stretch/roll lower back