Mobility

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up:

Frankenstein Walk x 2

10 High Knees each leg (running in place)

400m run

15 Ring Rows

 

Strength:

1RM CLEAN AND JERK in 20 mins

 

-Any type of Clean and Jerk is acceptable

 

WOD: “The Roomba”

12 min AMRAP:

14 TTB

14 Power Cleans 115/75

14 Front Squats 115/75

12 TTB

12 Power Cleans 135/105

12 Front Squats 135/95

10 TTB

10 Power Cleans 155/105

10 Front Squats 155/105 (108 reps)

8 TTB

8 Power Cleans 185/125 (124 reps)

Max reps Front Squats 185/125

 

-score is total reps at the end of 12 mins.

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