BECCA
Warm-up:
2 Rounds of Clean Warm-up (light)
5 Reps of Rack Delivery, Tall Muscle Clean, Front Squat, Tall Squat Clean
Dynamic Stretch
1 Rounds of Clean Warm-up
Strength:
3 Position Squat Clean (Top to Bottom)
2 Reps EMOM for 5 min.
1 Reps EMOM for 5 min.
WOD: HUSTLE TIME
For Time:
2 Rounds
40 GHD Situps
1 Rope Climb
40 Calorie Bike
1 Rope climb
40 Wallball 20/14
1 Rope Climb
40 Calorie Erg
1 Rope Climb
Time Cap 20 min
Athletes. start where you want then move through the workout in order.
Icing:
KOT – Reverse Nordic 20 Reps