Warm Up: Coaches Pick
WOD: 20 min Clock
RXD Option:
Running Clock
0 – 10 mins:
30 Box Jump Overs (30/24)
35 HSPU (Max 1 AB Mat)
40 Back Squats (80/60)
In remaining time: (Optional)
Active recovery cardio
Rest to 10 mins
10 – 20 mins:
800m Run
(Raining – 1000m Row)
In Remaining time:
Max Weight: 2 Power Cleans & 1 Jerk
SCALED Option:
Running Clock
0 – 10 mins:
30 Box Jumps / Step Overs (24/20)
35 Bench HSPU / DB Push Press
40 Back Squats (60/42.5)
In remaining time: (Optional)
Active recovery cardio
Rest to 10 mins
10 – 20 mins:
650m Run
(Raining – 850m Row)
In Remaining time:
Max Weight: 2 Power Cleans & 1 Jerk
Finisher:
3 sets x 10 reps
GHD Sit Ups (Bench)
T2B / Knee Raises
Hollow Rocks
Accessory Work:
3 sets x 10 reps
DB RDL
DB Hip Thrusts
S/L Glute Step Ups
Top Up:
15 on / 15 off Bike
X 6 or
X 12 or
X 18