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”
