Tuesday, 29 June WOD

Warm-up: 10 minutes

  • 3 Rounds
    • 12/10 Cal Row
    • 10 PVC Pass throughs
    • 0 Hollow rocks
    • 10 PVC good mornings

Strength/Skill: Power Clean

  • Power Clean 3-3-3-3-3
  • Use the heaviest weight you can for each set.
  • Rest 2 mins between sets.

Find a heavy touch and go triple.

Metcon: Rounds for time

  • 4 rounds for time of:
    • 30/24 Row Calories
    • 20 Toes-to-bars
    • 10 Power Clean & Jerks, 135/95 lbs

Should take anywhere around 15-22 mins. Scaling Options: Scale to Knee to elbows if needed, no more than 3 sets on these TTB if possible. Scale the power clean and jerk weight to quick singles. If you don’t have a bike erg a good sub could be 400m Run Time Cap: 20 mins


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