WARM UP
Extended mobility and
warm up on 'Coaches Call'
SKILL/DRILL
the clean
STRENGTH
10 x's thru the cycle of:
1-power clean
+1 Hang power clean
+1 hang sq clean.
Work to a heavy 3 rep
(20min running clock)
WOD
In teams of 2:
5-min of farmers carry(count meters)
4-min of Plate overhead carry (count meters)
3-min of power cleans(135-95) (reps)
2-Min of A/D(cal)
1-min of Bar MU
eXpress WOD
eXpress WARM UP
WOD
21-15-9
slam ball(30/20)
thruster (95-65)
*30 cal row between sets