WARM-UP:
2 rounds of
Row 300m, 15 KBSwing, 10 Goblet Squat, 5 KB Step-ups
Dynamic Stretch
STRENGTH:
Clean Pull (4)2
Clean High Pull (3)2
Front Squat (3)2
Push Jerk (2)2
Clean Complex of 1 Clean Pull > 1 Clean High Pull > 1 Squat Clean > 1 Clean & Jerk (1)4
WOD: ROCK IT II
9 min. AMRAP
1 Clean and Jerk
4 Box Jump 30/24
Athlete determine weight for the C & J.
Two scores today
Total Reps completed during the 9 min.
Total pounds lifted during the 9 min. (Reps x # of C&J)
ICING:
KOT – Tib Raises 20 Reps each Leg.