DATE – Thursday

 

Warm-up

 

2 Rounds:

200m Run

20 Good Mornings

15 sec Glute Bridge

10 Air Squats

10 Band Pull aparts/10 Dislocates

5 Knee Jumps or Box Jumps

 

WOD A) 20 mins to establish a 1RM Clean & Jerk

 

WOD B) 10 min AMRAP:

 

6 Hang Power Clean 165/115lb (135/95lb – OR – 95/65lb)

12/10/8 Alternating Pistols (pistols to box – or split squats)

6 Burpees over-the-bar

 

WOD C)

 

30 secs Banded Plank. Alternate with partner for 5 Rounds each

50 Banded Good Mornings

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