WARM UP / MOBILITY
Dynamic hip + shoulder warm-up
Bench / Box overhead stretch (2 x 45s)
Review WOD A movements with a dowel
WOD A
POWER CLEAN + PUSH PRESS + PUSH JERK + SPLIT JERK
Complete 1 rep of each movement as a complex
17 min to build to a heavy set.
WOD B
5 MIN AMRAP: KB CLEAN & PRESS + BURPEE
5 KB Clean + Push Press (Right arm)(24/16kg)
5 KB Clean + Push Press (Left arm)
10 “No push up” Burpees
– Rest 3 min –
5 MIN AMRAP DOUBLE UNDERS-BALL SLAMS
30 Double unders
15 Ball slams 40/30lb
– Rest 3 min –
5 MIN AMRAP PUSHUPS-KB SWINGS
15 Pushups (scale to 10 if needed)
15 KB Swings 24/16kg
