WARM UP – MOBILITY
Run 500m
Big dynamic stretch out
—
Review power clean technique + 5-7 mins to prepare for WOD A
Build up to a moderate weight power clean before reducing the weight to start the WOD
WOD A
BURPEE + POWER CLEAN AMRAP
Complete as many reps as possible in 10 min:
21 Burpees over the bar
21 Power cleans (95/65lbs)
16 Burpees over the bar
16 Power cleans (135/85lbs)
12 Burpees over the bar
12 Power cleans (165/105lbs)
9 Burpees over the bar
9 Power cleans (185/125lbs)
then; AMRAP Burpees over the bar in remaining time.
WOD B
10 MIN SLED PUSH RELAY
In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.
Rx: 90/55lb loaded on the sled
Each 100ft (50′ there and back) = 1 rep
Athletes must rotate in order, no spinning the sled, handles must be moved.
ACCESSORY
4-5 sets for quality:
1 Turkish get-up (R & L at a moderate weight)
2 Wall-walks w/ 10-15s handstand holds
8-10 Parallette shoot throughs (from plank position, jump feet through to extended position and open up your hips, then jump feet back to plank.)
