-Warm Up-
3 rounds
10 scap push ups
5 inchworm + pushups
10 groiners + rotation
Into…
____
2 rounds
12 reverse lunges (no DB)
5/5 DB strict press
10 broad jumps
Into…
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1 round
12 single arm DB reverse lunges
5/5 DB push press
10 box jumps/step ups
-Strength/Skill-
With an empty barbell for 2 rounds
5 RDLs
5 Hang muscle cleans
5/5 elbow punches (bar on back)
5 hang power cleans (pause :02 in catch)
5 front squats
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Hang Power Clean*
-WOD-
AMRAP 18
20 Box Jump Overs (24/20)
20 “Lunge” DB thrusters (35/25)
Every 3 minutes starting with 3..2..1.. go
5 hang power cleans (185/125)
*Athlete executes an alternating reverse lunge with a thruster at the top.
(Score is Rounds + Reps)
