AMRAP
WARMUP
– 2 Rounds:
60” Double Unders Practice
5 Inchworm Pushups
10 Romanian Deadlifts @20/15kg
10 Bar Kip
5 Kip Knee to Chest
WOD PREP
– Power Clean Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
5 Muscle Clean + 5 Front Squats
rest
5 Power Cleans (2” Pause Knee + 2” Pause Catch)
rest then
– 3 Rounds:
3-5 Power Cleans @climbing to wod weight
WOD
– AMRAP 14′:
800m Run or 60/45Cal Row or A.Bike
50 TTB
40 Fly WallBalls @9/6kg
30 Power Cleans @60/40kg
RX GOAL: 1+ Rounds