Power Clean Build
Warm up 10 - 08 - 06 - 04 - 02
5 x 3 reps - every 2.00 mins
WOD
200 m
10 WBS 9/6 kg
05 Power Cleans 60-70/40-45 kg
10 WBS 9/6 kg
200 m
10 Box Jumps 24”20”
05 Power Cleans 60-70/40-45 kg
10 Box Jumps 24”20”
200 m
10 T2B
05 Power Cleans 60-70/40-45 kg
10 T2B
200 m
10 HR Push ups
05 Power Cleans 60-70/40-45 kg
10 HR Push ups
EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S
Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS