WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Halo
10 Boot strappers
10 Armbars, 5 per side
4 Windmill, 2 per side
MOBILITY & SKILLS
Ankle – Hips – Shoulders – Clean Warm Up
CONDITIONING
Three AMRAPs in 24 minutes
AMRAP 6:00
21 Power Cleans #45/30
21 Calorie Row
21 Box Jump #60/50
Rest 3:00
AMRAP 6:00
15 Power Cleans #52/40
15 Calorie Row
15 Box Jump #60/50
Rest 3:00
AMRAP 6:00
9 Power Cleans #60/50
9 Calorie Row
9 Box Jump #60/50
ACCESSORY WORK
1) 9 Rounds:
1:40 on, :20 off
Rest 2:00 after Round 5
Record meters for each round.
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
2)Choose one of the following:
A. 3×10 unbroken weighted Pull Ups
B. 4×8 unbroken weighted Pull Ups
C. 5×6 unbroken weighted Pull Ups
D. 6×5 unbroken weighted Pull Ups
Rest as needed between sets
