5/3/17 – "Explore"

Group Warm up 

Group Mobility 


Strength 

5×1 power clean + 1 squat clean – rest 2:00 between sets. Focus is on good technique and no more than 1 miss. 


WOD ( Workout of the Day ) 

"Explore"

8 rounds FT: ( 20 minute time cap ) 

55ft Sled push – High handles (165/125lb) 

55ft Sled push – Low handles (165/125lb) 

6 Power cleans (135/95lb) 

10 Wall ball shots (20/14lb) 

*All workouts can be scaled on an individual basis. 

EXTRA: Pendlay rows – 4×5 – rest 1:30 between sets. 

Back extensions – 4×10 – rest 1:30 between sets. 

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