Happiest of birthdays to Coach Mo. Please make sure to wish her one with a high five and a slap on the ass.
Warm-up
2 to 4 minutes in Z1
Then, 5 minutes of
50m shuttle run
10 KBS
5 burpees
Mobility
Quick PVC mobility and power clean review
Strength
A. Power Clean – work up to new 1RM
*newer athletes should focus on form and proper footwork. Regardless of goal, work up to weight to be used in WOD.
10 MINUTES MAX
Interval Work
Alternate the two sections below with 1:00 rest in between. 3 total rounds.
B1. 400m run + 1 rope climb (90% effort here)
Rest 1:00
B2. 100 DU’s or 1:00 of DU practice
Rest 1:00
WOD
“Human Resources”
9 min AMRAP
6 power cleans (155/105#)(135/95#)
6 box jump overs (24/20”)
