Warm-up
Spend 2 minutes in Z1
Group mobility based around the squat clean
Then 2 rounds of
5 clean pulls
5 muscle cleans
5 power cleans
5 front squats
5 strict press
Strength
Squat Clean – 15 min to find a heavy single
*use the skills that we have been working on for the past 8 weeks
WOD
“Neck of the Woods”
25 min AMRAP
500m row
400m run
30 sit-ups
20 pull-ups
Accessory Work
100 tricep push downs
100e banded leg curls
