-Warm Up-

 

2 rds

 

10 meters side shuffle

10 lateral leg swings each side

10 alternating jumping lunges

10 Db or plate squats with 3 sec pause

10 sciatic nerve floss (each side)

 

3 rounds

* work in teams of 3

 

20 cals bike

20 KB swings 53/35

 

•   Not for time – quality getting loose for the WOD
• As soon as a athlete finishes the cals the next athlete hops on the bike
• During the rest perform 20 KB swings

 

Warm up hang cleans and set up for WOD

 

-WOD-

 

AmRaP 16

 

30 wall balls

15 Hang Cleans 135/95

30 wall balls

12 Hang Cleans 155/105

30 wall balls

9 Hang power cleans 185/125

30 wall balls

6 Hang power cleans 225/155

30 wall balls

AmRaP Hang power cleans 275/185