WOD
Warm-up
2 Sets
15/12 Calorie Row
6 Dive Bomber Push-ups
20′ Spiderman w/ Twist
10 Scap Pull-ups
10 Strict T2B/Knee to Chest
20′ Prisoner Walking Lunges
Strength
Power Clean: Building for 10 Minutes – EMOM
First 5 sets, segmented (1sec pause below knee), last 5 sets, normal power cleans
Conditioning
CrossFit Games Open 14.4
14 Minute AMRAP:
60 Calorie Row
50 T2B
40 WB Shots (20/14)
30 Cleans (135/95)*
20 Muscle-ups
Scaled option, available on Wodify
Video for Overview and Movement Standards:
https://youtu.be/-NxeMsKqsdQ
Cleans can be Power Cleans