WARM UP
Coach Stretch
Lats and Shoulders
3 RDS
100m Run
4 Broad Jumps
5 DB Upright Row
5 DB Shoulder Press
Skill / Strength
4x5
Push Press
increasing weight
Superset:
5 False Grip Ring Row
WOD A:
5 RFT
200m Run
5 Power Cleans, 135/95#
scale: 95/65#
TC: 14 Mins
WOD B:
For each round, increase weight by 10#
and decrease power cleans by 1 rep
5 RFT
200m Run
5 Power Clean, 135/95#
200m Run
4 Power Clean, 155/105#
200m Run
3 Power Clean, 175/115#
200m Run
2 Power Clean, 195/125#
200m Run
1 Power Clean, 215/145#
TC: 14 Mins
Post WOD Accessory
50 Weighted Hollow Rocks