WARMUP
10 min AMRAP
1 min cardio
10 banded side steps
10 Air Squats
5 Jump Squats
10 DB Strict Press
10 banded external rotation
Then…
BB Warmup + Power Clean + Push Jerk
STRENGTH
EMOM x 10 – Use this time to warmup up for the WOD!
1 Power Clean + 1 Front Squat + 1 Push Jerk
WOD
EMOM x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Score Is Lowest Completed Weight
- Conditioning Category: Grind
- Athletes choose their own weights.
- Power clean can be performed in singles. Ideally, the front squats into the push jerks are completed unbroken. However, as long as you make all reps within the minute, the weight will count.
- The idea is to choose a challenging weight to use across all sets.
- Score: Lowest weight. If you miss a minute, your score will be zero. Choose your weights wisely!
OPTIONAL POST WOD
Durante’s Core
5 Rounds for Time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
CrossFit Reserve 