WARM UP – MOBILITY
KB warmup: RDL’s, swings, squats etc.
*Alternate with ring rows & wall walks/HSPU warmups

WOD A
POWER CLEAN X 2
Alt. EMOM x 5 sets of each:
1) 2 T&G Power cleans
2) 1 Rope climb
3) 4-6 HSPU’s (strict or kip)

-Build to a heavy PC double, & work to your most challenging progressions on HSPU’s & RC

WOD B
CROSSFIT.COM WOD 180811
10 min AMRAP:
5 Power cleans 205/135lb
10 Toes to bar

-Work at approx. 70-75% of today’s heaviest PC double

ACCESSORY
1) 3 sets, easy pace:
5-10 Hip extension + GH raises
10-15 Swiss ball hamstring curls
20-25 Banded good mornings

2) Crossover iron scap