| a) WARM UP:
Barbell Warmup – 2 Rounds
- 10 Elbow rotations
- 10 Jump and shrugs
- 10 muscle cleans
- 10 power cleans
- 10 squat cleans
|
| b) STRENGTH:
Build to a heavy complex in 20 minutes:
- 1 High Hang Power Clean + 1 Hang Power Clean + 3 Front Squats
|
c) Specific Warm up
- Rope Climb – 1 Rope climb
- Assault Bike – 5 calories moderate – 5 calories increasing speed
- Bent over Row – 5 rows at 50% working weight
- Sled Push
WOD:
Every Minute on the Minute For 20 Minutes:
- 1) 2 Rope Climbs (P: 4 ground to standing, Rx+: 1 legless+1 with legs)
- 2) 12/9 Calories Assault bike
- 3) 12 Barbell Bent Over Rows
- 4) 2 lengths sled push 90/45
- 5) rest
|
| d) Extra:
Alternating Every Minute on the Minute for 8 minutes:
- 8 Dumbbell Overhead Squats
|
