Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
6 burpees
8 deadlifts
10 wall balls
12 hanging knee raises
14 KB swings
Mobility
Spend some time on the hamstrings and lats
Skill
Take some time to warm-up the power clean. Pick a weight that is challenging, but can be done in two big sets.
Smash-up WOD
4 min AMRAP
10 power cleans (155/105#)(135/95#)(115/75#)
10 OtB burpees
Rest 2:00
6 min AMRAP
10 T2B
20 KBS (70/53#)(53/35#)
300m row
Rest 3:00
8 min AMRAP
20 pull-ups
25/20 cals AB
30 wall balls
