Warm-Up:
Floor Mobility
– Wipers
– Up N Over
– Side Lying Windmill
– Scorpion
– Press Up (toes together, heels out/ Feet wide)
– Calf Raise
Dynamic Flex:
– PVC Mobility
Olympic:
Prep: 3 Min High Hang Snatch
1.) Snatch: 3x @ 65%, 3x @ 75%, 2x @ 80%, 3×1 @ 85%
WOD 1:
3:00 AMRAP
– 3 (Squat) Cleans @ 70%
– 6 Pull Ups (Sub Ring Row)
Rest 3:00
3:00 AMRAP
– 2 (Squat) Cleans @ 80%
– 6 Pull Ups
Rest 3:00
3:00 AMRAP
– Max (Squat) Cleans @ 85-90%
WOD2:
2 Rounds
– 12 T2B
– 12 Box Jump Overs
– 12 Push Ups
BONUS:
SA Farmers Walk: 2 x 50 yards Each
Recovery:
– Roll Lat, T-Spine, Quads
– Couch Stretch + Extended Couch Stretch
– Banded Lat