Adrian and Bethany
Warm-up:
2 rounds of Bike or Row 20 Calorie, 5 Rack Delivery, 5 Tall Muscle Clean, 5 Front Squat, 5 Tall Clean.
Dynamic Stretch
Strength:
3 Position Squat Clean, Bottom to top.
1 Squat Clean Rep is, From the Ground, From Hang Position, and From Power Position.
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WOD: CLUTCHES
11 min. AMRAP
12 Fat Grip Power Clean 115/75
6 Fat Grip S2OH
1 Rope climb
Icing:
Muscle-up progression work
KOT – Reverse Nordic 20 Reps
KOT – Jefferson Curl 20 Reps