WOD
Warm-up
Banded Stretch (Upper/Lower)
3 Minute Bike (20sec Fast/40sec Slow)
Dynamic Warm-up
Clean Progression
Strength
Warm-up to 70% of 1RM Power Clean, then
EMOM for 12 Minutes (4 Rounds):
(1) 3 @ 70%
(2) 2 @ 75%
(3) 1 @ 80%
Conditioning
Death by Assault
Begin with 5 calories, add 1 calorie every minute
5 calories the first minute
6 calories the second minute
7 calories the third minute
… and so on until you can’t complete the reps within the minute.
If you finish early, write down your score and stay on the bike while keeping a steady pace going until everyone is complete.
Mobility
30 Seconds Per Stretch (3 Minutes)
Downward Dog
Cobra Stretch
Child’s Pose (2x for each side)
Pigeon Stretch (2x for each side)