WARM UP
10 Shuttle Runs
2 Rounds of barbell warm up
10 Deadlift
10 Clean
10 Shoulder to Overhead
10 Front Squat
Dynamic Stretch
STRENGTH
Clean Warm up w/ Overhead reps
Clean and Jerk
5 Min EMOM
3 Reps Hang Clean and Jerk
5 Min EMOM
2 Clean and Jerk
WOD
19.1
15 min AMRAP
19 Wallballs
19 Cal Row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target
Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target