| a) WARM UP:
Row 500 m
3 rounds:
- 5 mountain climbers
- 5 slow push ups
- 30 single unders
- 5 jumping squats (focus on hips extending)
- 5 sit ups
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| b) WOD:
Part 1 – 3 min AMRAP:
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Rx – 115/80
— Rest 3:00 —
Part 2 – 3 min AMRAP:
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Rx – 135/95
— Rest 3:00 —
Part 3 – 3 min AMRAP:
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Rx – 155/105
|
| c) CAPACITY BUILDER:
On the 2:30 x 4 Rounds (10 Minutes):
- 5 Bar Facing Burpees – Slow Pace
- 5 Bar Facing Burpees – Medium Pace
- 5 Bar Facing Burpees – Sprint Pace
|
d) POST-WOD RECOVERY:
- Hamstring rolling
- Couch stretch
- Calf stretch
|
