Group Warm up
Group Mobility
Strength
5×1 – 1 Squat clean + 1 Front squat + 1 Jerk – Rest 2:00, build to a heavy set for the day.
WOD ( Workout of the Day )
"Agility"
1 round of:
30 Hang power cleans (115/80lb)
15 Ring dips
3 Rope climbs
2 rounds of:
20 Hang power cleans
10 Ring dips
2 Rope climbs
3 Rounds of :
10 Hang power cleans
5 Ring dips
1 Rope climb
*Rest 2:00 after each set, 1 round – rest 2:00 and 2 rounds – rest 2:00.
*Score is total working time.
*All workouts can be scaled on an individual basis.
