DATE – Tuesday Sept 16th
Warm-up: Quick dynamic lengths, then:
2 rounds of:
10 x Med ball squat cleans (20lb/14lb)
15 x Banded good mornings (Green or Black)
Mobility: Banded hip opener lunge + front rack stretch
WOD A) Every 90s x 10 sets (20 min total with warm-up)
1 Squat clean + 1 front squat
– Start at 60% of your 1 RM Clean and build slowly to a heavy set.
– 5 min to warm-up/set-up
WOD B) Complete 4 Rounds for time:
21 Wallballs (20/14lb)
15 Box jumps (24/20”)
9 Power Cleans (Adv: 155/105, Int: 135/95, Beg: 95/65 or less)
