Group Warm Up: 3 Rounds
· 10 Cals
· 10 World’s Greatest Stretch
· 10 Wrist Rockers
· 30 Secs Lower Back Work (Of your choice)
Extended Warm Up: Coach Led
· 5 Clean Shrugs (Mid Thigh)
· 5 Clean High Pulls (Mid Thigh)
· 5 Hang Power Cleans (Mid Thigh)
· 50% of Working Weight - Repeat (Below Knee Caps)
· 75% of Working Weight - Repeat (Min Shin)
WOD:
Every 20 secs x 6
· 3 Power Cleans (60/42.5)
1 min rest
Every 15 secs x 8
· 2 Power Cleans (65/47.5)
1 min rest
Every 10 secs x 12
· 1 Power Clean (70/52.5)
1 min rest
AMCAP in 10 mins:
Buy In: 30 Burpees
2 Power Cleans
1 Hang Power Clean
10 Bar Hops
*** Use last weight you used in lifting ***
Group Cool Down:
· 5 mins cardio
· Static Stretches