-Warm Up-


2 rounds


10 squat + thoracic rotation

5 single arm push press with a 2 second pause at the top

5 jumping lunges each side

1 min single unders

5 elbow pass throughs

5 muscle cleans



-Strength-


Work up to a Max - (20 minutes)


*use the full 20 minutes for the Max Lift


Push Press+ Push Jerk + Jerk


Then perform (1+1+1)

  • 90% of daily lift
  • 95% of daily lift


-WOD-


AmRaP 15


Doubles unders / Power cleans


*every 2 rounds add 10# (each side for guys)

*every 2 rounds add 5# (each side for the ladies)


35 double unders

3 power cleans


Rounds 1+2 135/95

Rounds 3+4 155/105

Rounds 5+6 175/115

Rounds 7+8 195/125

Rounds 9+10 215/135

Rounds 11+12 225/145

 

POST WOD

 

3 sets of :20-:30 weighted plank