Thursday, 30 September WOD

Warm-up

  • 3 Rounds
    • 10 Cal Row
    • 10 Russian Swings / 10 American Swings / 10 Single Arm KB Hang Clean (each arm)
  • Barbell Warm Up: (empty BB) 2 Sets:
    • 5 Hang Muscle Cleans
    • 5 Hang Power Cleans
    • 5 Low Hang Power Cleans

Strength

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

Build to a heavy set of 3 reps T&G today!

METCON

  • Complete as many rounds as possible in 12 mins of:
    • 20/16 Row Calories
    • 5 Push-ups
    • 20/16 Row Calories
    • 10 Push-ups
    • 20/16 Row Calories
    • 15 Push-ups …
    • Continue adding 5 Push-up reps each round until time expires.

Scaling Options: Use a bench, box or inverted row bar for push ups these should be unbroken at least until 15 reps. Pick an appropriate height for the box or bar to do push ups on

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