Warm up (7 min)
60s Passive hang -> Beat Swings
10 Inch Worms
10 Barbell Deadlifts
20 front rack elbow elevations
 
Oly (20 mins)
The Clean
take 2-3 Warm up sets then
5 x  1 Power Clean – 1 Hang Power Clean – 1 S2OH
*work up to a heavy set!
 
WOD (17 mins)
12 min Amrap
6 Ring dips/ 2 boxes or parallettes dips/ ring press ups
9 burpees
12 sit ups

Leave a Reply

Your email address will not be published. Required fields are marked *