Mobility: ROM WOD “Need for Speed” (16 mins)

 

Warm up:

30 DUs

With a Bar:

4 power cleans from the pockets

4 front squats

4 power cleans from the knees

4 front squats

4 power cleans from mid shin

4 front squats

 

Strength: TnG sets of Power Clean: - (use % of power clean)

50%x12, 60%x10, 65%x8, 70%x6, 50%x10

 

WOD: “WZA FINALE”

13 mins to complete:

Part A:

400m run

30 Squat Cleans 115/75

15 MUs

 

Part B

-With Remaining time, find 3RM Hang Clean

(Any style of Hang Clean is acceptable, All reps must be done without dropping the bar)

 

You will have two scores:

-Part A: Time to complete the run, cleans and MUs.

-Part B: 3RM Hang Clean weight

 

15 MUs = 18 Banded MUs or 24 CTBs or 30 Pull Ups or 40 Ring Rows

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