Happiest of birthdays to Coach Mo. Please make sure to wish her one with a high five and a slap on the ass.
2 to 4 minutes in Z1
Then, 5 minutes of
50m shuttle run
Quick PVC mobility and power clean review
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
Alternate the two sections below with 1:00 rest in between. 3 total rounds.
B1. 400m run + 1 rope climb (90% effort here)
B2. 100 DU’s or 1:00 of DU practice
9 min AMRAP
6 power cleans (155/105#)(135/95#)
6 box jump overs (24/20”)