Friday 8.19.22

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