Warm Up: Coaches Pick
WOD: AMRAP
RXD Option:
AMRAP in 2 mins:
Clean & Jerk (60/42.5)
** 2 mins rest **
AMRAP in 8 mins:
6 Box Jumps (30/24)
12 HR Press Ups
** 2 mins rest **
AMRAP in 8 mins:
24 Du’s
12 T2B
** 2 mins rest **
AMRAP in 8 mins:
12 Squats
6 Burpees
** 2 mins rest **
AMRAP in 2 mins:
Clean & Jerk (60/42.5)
SCALED Option:
AMRAP in 2 mins:
Clean & Jerk (42.5/30)
** 2 mins rest **
AMRAP in 8 mins:
6 Box Steps (24/20)
12 HR Press Ups
** 2 mins rest **
AMRAP in 8 mins:
48 Skips
12 Knee Raises
** 2 mins rest **
AMRAP in 8 mins:
12 Squats
6 Burpees
** 2 mins rest **
AMRAP in 2 mins:
Clean & Jerk (42.5/30)
Finisher:
3 sets x 30 secs
V - Ups
Russian Twist
Up ‘N’ Overs
Accessory Work:
3 sets x 5 reps
Power Clean
Front Squat
Shoulder Press
Top Up:
250m Max Effort Ski
X 3 (1 min rest) or
X 6 (1 min rest) or
X 9 (1 min rest)
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