NATALIA & ALE
WARM-UP:
6 min. AMRAP
w/Barbell > 8 Deadlift / 8 Hang Clean / 8 Front Squat
Dynamic Stretch
Clean Warm-up
STRENGTH:
Segment Power Clean
Pause below the Knee 3 Reps EMOM for 3 min.
Pause above the Knee 3 Reps EMOM for 3 min.
Pause below and above the knee 3 Reps EMOM for 3 min.
Build weight in anticipation of the workout.
WOD: HOT N HEAVY
8 min. AMRAP
5 Hang Power Clean 155/115
100m Sprint
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps