WARMUP
10 min AMRAP
1 min cardio
10 plate thrusters
10 halos
10 banded side steps
5 Squat Jumps
5 KB SDHP
5 KBS
Then..
BB warmup + Power Clean + Push Jerk
STRENGTH – 2 parts
Power Clean w/ a pause
3-3-2-2-1
*Pause :03 sec in the receiving position. Feel free to do squat cleans if you’d like.
Then..
Push Jerk w/ a pause
3-3-2-2-1
*Pause :03 sec in the receiving position
WOD
12 min AMRAP
10 Power Cleans 155/105
20 Wallballs 20/14
Rest 1 min
*This is meant to be a sprint workout with built in rest. The weights that you pick for the clean and wallballs should be something you could cycle all reps in one unbroken set, if you wanted to (not saying you have to). Scale up or down, but make sure each movement takes less than 1 min.
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: Moderate
Volume: High
NOT OPTIONAL POST WOD
5 min of lacrosse ball to lats, shoulders, pecs
CrossFit Reserve 