Wednesday, 14 April WOD

Warm up: 3 rounds

  • 10 Burpees
  • 20 Alternating Lunges
  • 10 Pull-ups

then…

  • Clean Prep

1 round of:

10 Hip Pops

10 Hip pop + Shrug

10 Hang Muscle Clean

10 Hang Power Clean

10 Squat Clean

10 Stand and Shrug

Strength/Skill: Clean Complex

  • Building from previous week
  • 1 Squat Clean (floor) + 1 Hang Squat Clean (Above the knee) + 1 High Hang Squat Clean (Hips)
  • 8 x 1
  • Rest as needed between sets

Extra Credit

Seated Strict Dumbbell Press

3 x 12

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