Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
6 burpees
8 front squats
10 power cleans
Mobility
Couch stretch
Oly wall stretch
Spiderman
Child’s pose
WOD
“Captian Jack”
With a partner
34 min AMRAP
100m shuttle run (50 down/50 back)
10 power cleans (115/75#)(95/65#)
10 front squats
10 OtB burpees
Partner 1 does 1 round and partner 2 rests. Then switch. Longer time frame, so pacing here will be huge.
Cool Down
Optional bike work for the week
:15 all out sprint on bike
2:15 easy pace (50/40 RMP’s)
