WARM UP – MOBILITY
Big dynamic warm-up / Warm-up games
Full body stretch (hips / hamstrings / calves / front rack)
Review power clean technique
WOD A
15 mins to build to a heavy double power clean (must be touch and go)
or work on power clean technique heavier that WOD B weights.
Share a barbell with 1 or 2 others if possible.
POWER CLEAN X 2
WOD B
THANKFUL FOR YOU!
With a partner of similar ability, complete 20 rounds for time:
10 rounds each, alternating complete rounds:
4 Power Cleans (155/105)
8 Box jump overs (24/20)
12 Wallballs (20/14lb – 10/9ft)
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Scale weight and reps as needed to maintain consistency, intensity, and quality movement throughout.
30 min time CAP
ACCESSORY
Cool down, Roll out, Mobilize, Socialize
