Clean Work & WOD
Warm-up

Run 200m – Dynamic Warm up – Run 200m

Burgener Warm Up With Bar (3-4 Minutes)
1. Down and Finish
2. Elbows High and Outside
3. Muscle Clean
4. Foot Work – 2″,4″,6″ (without Bar)

Weightlifting
EMOM 10
Hang Power Clean
3 Hang Power Clean 135/95
– Take your time with Each rep, focus on the “Jump and Catch”.
– Scale weight accordingly
Metcon
20 Minute Time Cap
RUN – Wall Ball/ Burpee – RUN (Time)
For Time:
800 Meter Run “Cash In”
(10,9,8,7,6,5,4,3,2,1)
Wall Ball
Burpee
800 Meter Run “Cash Out”
 Scaling Options For Run

400 Meter

– Wall Ball Sets shoot to be Unbroken each round –
This is a cardiovascular endurance WOD, maintain good breathing, keep moving through the burpees.

 

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