WARM UP – MOBILITY
2 rounds:
60-90s row
Dynamic lower body warm-ups / stretches + banded good mornings / band pull throughs etc.
—
Warm-up/Tech: power clean then 7-8 min to get weight out and build up to a moderate PC single for a few reps to prepare for WOD A.
WOD A
POWERLESS
Complete 5 rounds for total power cleans completed:
In 3 minutes complete:
21/15 Cal Row
9 Box jumps (30/24)
AMRAP Power Cleans in remaining time
– Rest 1:30 between rounds –
Round 1: 95/65
Round 2: 135/95
Round 3: 155/105
Round 4: 185/135
Round 5: 225/155
—
Partner up and share a rower, box, and barbell if possible (use 2 bars if needed)
Stagger P2 by 2 min (P2’s interval finishes 30s in to P1’s next round)
**WOD Courtesy of CFNE**
ACCESSORY
Cool down, Roll / Stretch / Socialize
