Warm-Up:
 |
| Light Weight for DW! |
Row 200m
15 Glute Ham Raises
Dynamic Warm-up
WODs:
Strength:
Deadlift: 80% x 3, 85% x 3, 90% x 3+
Power Clean technique work, light but good form!
Optional: Front Squat: 3 x 5
Power Clean technique work, light but good form!
Optional: Front Squat: 3 x 5
MetCon:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for Time of:
Power Clean 135#
Toes-to-Bar
Power Clean 135#
Toes-to-Bar
Endurance:
Run: 2 x 12 mins, rest 2 mins between
Or, Row: 2 x 8 mins, rest 2 mins between
Run: 2 x 12 mins, rest 2 mins between
Or, Row: 2 x 8 mins, rest 2 mins between
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