Warm Up: Clean Specific Warm Up
Focus on wrists, Triceps, Dynamic Stretches etc.
3 rounds: Empty Bar
1 Out In Run
10 High Pulls
10 Hang Power Cleans
10 Front Squats (ELBOWS HIGH!)
A: 15 mins to build to a heavy Double Squat Cleans
B: Hold On
33 Touch and Go Power Cleans
400m Run / 500m Row / Ski
22 Touch and Go Power Cleans
400m Run / 500m Row / Ski
11 Touch and Go Power Cleans
400m Run / 500m Row / Ski
**Every time you let go or dump the bar complete 10 burpees over the bar.
** If you get the reps unbroken you have gone too light and there will be 20 burpees over the bar as a penalty
** Weights increase each round
RXD+ (45-50-55/30-35-40)
RXD (40-45-50 / 25-30-35)
SCALED+ (35-40-45/20-25-30)
Cool Down: Stretches
Enjoying the format of the warm up/ergs, barbell specific session, followed by the wod. Gives a good mix. 👍