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.
