170719
Warm-up
Warm-up
coach led
Warm-up
wod prep: clean drills from the floor (53/65/75/95)
Metcon
Metcon (Weight)
EMOM 10
odd: 3 squat cleans (80%)
even: 30 second hollow hold
odd: 3 squat cleans (80%)
even: 30 second hollow hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10 box jumps (24/20)
20 wall balls (20/14)
30 sit-ups
40 alt db snatch (20-45)
10 box jumps (24/20)
20 wall balls (20/14)
30 sit-ups
40 alt db snatch (20-45)
Optional Additional Conditioning
Metcon (Weight)
Sand bag 200m carry
as heavy as possible
Metcon (Weight)
Twist Russian Twist 4 x 8-10
Mobility and Recovery