a) WARM UP:
Start with light rolling of quads (30 sec) and T spine (30 sec). 3 rounds for quality:
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b) Power clean primer/warm up –
5 min EMOM of: Hi hang power clean + hang power clean + power clean from ground – increasing weight for the emom
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c) WOD:
With a running clock, do the following: A. 5 min AMRAP of Burpee Box Jump Overs (24/20) Rest 5:00 B. 4 min AMRAP of 10 Meter Shuttle Runs (you must touch the floor with both hands at each turn around) Rest 4:00 C. 3 min AMRAP of Power Cleans (155/105) Rest 3:00 D. 2 min AMRAP of Wall balls (20/10 → 11’/10’) Rest 2:00 E. 1 min AMRAP of Max Pull ups
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d) ACCESSORY WORK:
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e) POST-WOD RECOVERY/MOBILITY:
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