Warm Up
General Warm-Up
Repeat for 5 Minutes
50 Jumping Jacks
12 Empty Bar or PVC Muscle Cleans
12 Empty Bar or PVC Front Squats
Bent Over Barbell Row
Every 3 minutes on the minute
5-5-5 (heavy)
Kipping Pull Up / Strict Pull Up / Banded Pull Up / Ring Row
5 reps Every 30 seconds x 5 sets x 2 rounds / rest 2 minutes between rounds
WOD
15 Min AMRAP
COMPETITVE
400m Run
20 Hang Power Cleans (75/55)
10 Wall Balls (20/14)
PERFORMANCE
300m Run
20 Hang Power Cleans (45/35)
10 Wall Balls (14/10)
LIFESTYLE
200m Run
20 Hang Power Cleans
10 Air Squats
Cool Down & Dismissal
100m Walk
Quad Stretch x 60 seconds per side
Cross Body Shoulder Stretch x 60 seconds per side
Calf Stretch x 60 seconds per side