Friday
Warm Up:
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean
Strength:
Power Clean
3 MIN EMOM
2x Power Cleans @ 80%
Rest 1 Min
2x Power Cleans @ 85-90%
Push Jerk
5-3-2-1(+)
(This is meant to be heavy but working on speed)
Accessory: (Complete after wod on your own time)
DB Bent Row 10-8-6-6
Metcon:
3 Rounds for Time:
50 Double Unders
10 Strict Press 75/55
20 Box Jumps
30 KB Swings 70/53
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