WOD
Warm-up
Dynamic Stretching
2 Sets
10e/leg Single Leg Poor Man’s Leg Curl
20sec e/side Copenhagen Planks
6e/leg Skater Squats
100m Sprint (70-90%)
Strength
Clean Complex – EMOM x 10 Rounds:
Minutes 1-5: 1 Power Clean + 1 Front Squat
Minutes 6-10: 1 Power Clean + 1 Hang Squat Clean
(building in weight as able)
Conditioning
3 Rounds for Time:
400m Run
12 Power Snatch (95/65) | (115/85)
9 Hang Power Clean
6 Thruster
Rest 2 Minutes