Warmup: ROM drills Burgener warmup Junkyard dog Strength: Snatch warmup: 5/5/3 @ 40/50/60% of 1RM Work: 5/5/5+ @ 65/75/85% of 1RM WOD: 2 rounds 10 Power Cleans @ 80% of your 1RM 50 Walking lunge steps 100 Double Unders (Mod: 4x singles) roll out & stretch
CONTINUE READING***Reminder, no class in the gym*** Run max distance run in 45 minutes, post your distance in comments
CONTINUE READINGWarmup: ROM drills, 200m run, 15 thrusters with bar WOD: 15 min AMRAP of: 3 reps of: Power Clean, Strict Press, Cluster (hang clean thruster), Thruster 95/65# (Combine all four lifts into one movement = 1 rep. Do not drop the bar until the full rep is finished) 8 double over the bar burpees Then more »
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