Mobility: ROM WOD: “Well Prepared” (17 mins)

 

Warm up:

300m run

5 pull ups

10 push ups

15 squats

 

Then 2 rounds with a bar:

5 front squats

5 hang cleans

5 jerks

 

Then 200m run

 

Strength: Front Squats

50%x5

60%x5

70%x4

75%x2x3

60%x5

 

Warm up for WOD:

5-10 mins

 

WOD: “Clean Amanda”

For Time: (13 min Time Cap)

9-7-5-3

MUs

Hang power Clean 135/95

Shoulder to Overhead 135/95

 

MU options:

Banded MU: 10-8-6-4

Dips (banded): 18-14-10-6

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