Warm-up
Spend 2 minutes in Z1
Then, 3 rounds all coach led
5 deadlifts
5 hang power cleans
5 front squats
5 push press
Mobility
Group mobility session
WOD
5 min running clock
50 wall balls (20/14#)
5 min running clock
500m row
3 bear complex (95/65#)(75/55#)
Rest time remaining
5 min running clock
400m row
10 push press (135/95#)(115/75#)
20 sit-ups
Rest time remaining
Running clock till completed
1 power clean + 1 hang squat clean
1 bar facing burpee
2/2, 3/3
End when you are done with your round of 3’s
Sunday’s smash-up WOD for the week. Look at the individual pieces and create a plan based on how the workouts went for you this week. All earn your own rest situations, so the harder you push, the more rest you’ll get.
