-Warm Up-
2 rounds
10 squat + thoracic rotation
5 single arm push press with a 2 second pause at the top
5 jumping lunges each side
1 min single unders
5 elbow pass throughs
5 muscle cleans
-Strength-
Work up to a Max – (20 minutes)
*use the full 20 minutes for the Max Lift
Push Press+ Push Jerk + Jerk
Then perform (1+1+1)
- 90% of daily lift
- 95% of daily lift
-WOD-
AmRaP 15
Doubles unders / Power cleans
*every 2 rounds add 10# (each side for guys)
*every 2 rounds add 5# (each side for the ladies)
35 double unders
3 power cleans
Rounds 1+2 135/95
Rounds 3+4 155/105
Rounds 5+6 175/115
Rounds 7+8 195/125
Rounds 9+10 215/135
Rounds 11+12 225/145
POST WOD
3 sets of :20-:30 weighted plank
