"Stonewall"
Group Warm Up: Coach Led
Mobility Work
Power Clean Practice
Front Squat Practice
Squat Clean Practice
WOD:
RXD Option: Must be completed as prescribed.
“Stonewall” - AMRAP in 12 mins
6 Squat Cleans (60/42.5)
28 Du’s
6 Shoulder to Overhead (60/42.5)
9 Burpees
Rest 3 mins
Intervals: Run / Row / Ski
400m / 1 min walking rest x 1
200m / 1 min walking rest x 2
100m / 1 min walking rest x 3
**Walking round the rig**
SCALED Option: Scale to suit.
“Stonewall” - AMRAP in 12 mins
6 Squat Cleans / Power Clean & Front Squat (42.5/30)
56 Single Skips
6 Shoulder to Overhead (42.5/30)
9 Burpees / HR Press Ups
Rest 3 mins
Intervals: Run / Row / Ski
400m / 1 min walking rest x 1
200m / 1 min walking rest x 2
100m / 1 min walking rest x 3
**Walking round the rig**
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