Group Warm up
Group Mobility
Strength
5×2 Hi hang clean + 1 jerk – rest 2:00 between sets.
3×3 Clean first pull (2 second hold above knee) – rest 1:30 between sets.
* All barbell work is done to a challenging set but not a max effort.
WOD ( Workout of the day )
" The kitchen sink"
30 Wall ball shots (20/14lb) RX+ (30/20lb)
Then
3 rounds of:
7 burpees
14 push press (95/65lb) RX+ (135/95lb)
21 Kb swings – American (53/35lb) RX+ (70/53)
Then
30 Wall ball shots
*All workouts can be scaled on an individual basis.
