DATE – Thursday

 

Warm-up/Mobility

 

Roll: T-spine, Lats, Triceps (5 mins), Glutes, Low Back (5 mins)

 

Hip Circles, Duck Walks, Shoulder Circles

 

WOD A) (15 mins) 3 Position Clean (Hi-hang, above knee, floor) + 1 Jerk – Heavy but perfect. 5-7 sets, rest 60-90 secs.

 

WOD B)

 

1 min Box Jump AMRAP 24/20”

-Rest 30 secs-

2 min KB C&J AMRAP 24/16kg (Alternate whenever)

-Rest 30 secs-

3 min Double Under AMRAP

-Rest 60 secs-

2 min KB Swing ARMAP 24/16kg

-Rest 30 secs-

1 min Box Jump AMRAP 24/20”

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