Friday, 29 April WOD

Warm-up

  • 15 Cal Row (easy)
  • 15 PVC Passthroughs
  • 12 Cal Row
  • 10 DB Strict Press (each arm)
  • 10 Cal Row
  • 10 DB Hang Power Cleans (each arm)
  • -Overhead stretch (0:45)
  • -Front Rack Stretch (w/empty barbell)
  • Barbell Warm Up: (empty BB) 2 Sets
    • 5 Strict Press
    • 5 Push Press
    • 5 Push Jerks

STRENGTH

  • Push Jerk 4×5 at 68% 1RM Rest as needed between sets.

Take these from the rack.

METCON

  • 7 rounds for time of:
    • 10 Bar Facing Burpees
    • 3 Power Cleans, 78% 1RM
    • Rest 1 min

Power Cleans- should be relatively quick singles at a moderate/heavy weight

Rest 1 min after each round or alternate rounds with a partner (7 rounds each).

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