WOD
Warm-Up
Bike 2 Minutes into PVC Pipe Warm-up
2 Sets
6 Russian Baby Makers (pause 1sec at top&bottom)
6 Burpee Broad Jumps
12 Alternating Quadruped Shoulder Taps
Russian Baby Makers: https://www.youtube.com/watch?v=3zStm0AgbNg
Quadruped Shoulder Taps: https://www.youtube.com/watch?v=RUjjKrORHpI
Strength
Hang Power Clean + Power Clean
8 Sets – building up each set, as able
Rest 1 minute between sets
Pause 1sec below knee on Hang Power Clean
Conditioning
For Time (20 Minute Cap):
5 Rounds
5 Burpee Pull-up* | 3 Bar MU
3 Hang Squat Cleans (115/85) | (155/115)
1 Shoulder to Overhead
Rest 3 Minutes
5 Rounds
7 T2B
5 Power Cleans (115/85) | (155/115)
3 Lateral Burpee Over Bar
*kipping pull-up allowed