Skip to content
WARM UP
2 Rds
Jog 200
10 Slamball
10 Jumping Air Squat
Dynamic Stretch
Work on rack delivery along with hip and ankle mobility
WOD
20 Minutes to establish a 1 rep max of:
Front Squat
Hang Power Clean
Tie break is time to complete both max lifts
Lifting Sequence: 10, 8, 6, 4, 2, 1,1,1 etc Rest 1-2 minutes between heavy singles.
If you are registered for the Community Cup don’t forget to enter your scores on the leaderboard
With remaining time in the hour.
2-200 Sprints
2-400 Sprints
Rest 1 Minute between
ICING
Deadhang
VMO Squats
Like this:
Like Loading...
Related
