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!
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-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
