tim
Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
10 Supine Grip Ring Rows
10 Jump Squats
3 Position Power Clean Demo and Mobility
Weightlifting
3 Pos Clean (Floor -> Hang -> High Hang) (5×3 – Power Clean. Build)
Floor -> Hang -> High Hang
Metcon
Metcon (AMRAP – Rounds and Reps)
@ 80% effort
AMRAP 5 Min
Row 250M and then…
10 KB Swings [53/35]
15 Box Jumps [24/20]
Rest 2 Min…
Metcon (AMRAP – Rounds and Reps)
@ 80% effort
AMRAP 5 Min
Row 250M and then…
10 KB Swings [53/35]
15 Box Jumps [24/20]
Rest 2 Min…
Metcon (AMRAP – Rounds and Reps)
@ 80% effort
AMRAP 5 Min
Row 250M and then…
10 KB Swings [53/35]
15 Box Jumps [24/20]