A year ago……..man, does time fly.
Warm-up: Coaches Choice
Strength: Front Squat / Clean High Pull / Power Clean
4 Front Squat EMOM for 5 min.
3 Clean High Pull EMOM for 5 min.
2 Power Clean EMOM for 5 min.
This serves as the warm-up for the WOD. Build Weight past the weight you intend to use in the workout.
WOD: BOTTLE ROCKET
For Time:
25 Burpees
25 Power Cleans 135/95
25 Burpees
Complete 7 Wallballs at the top of each minute.
Workout starts with burpees.
A CFNE Workout.
Icing: 2 min. Dragon Each Side,