Mobility: ROM WOD: “Big Picture” 16 Mins


Warm up:

40 DUs

15 Banded Squats

12 Archer Ring Rows


Then 2 rounds with bar;

3 Power Cleans from the Pockets

3 Power Cleans from the Knees

3 Front Squats


Skill/Strength: Power Clean (Go TnG as long as you can)

EMOMx15

Mins 1: 60% x 5

Mins 2: 60% x 4

Mins 3: 60% x 3

Mins 4: Change Weights/Rest

Mins 5: 65% x 5

Mins 6: 65% x 4

Mins 7: 65% x 3

Mins 8: Change Weights/Rest

Mins 9: 70% x 4

Mins 10: 70% x 3

Mins 11: 70% x 2

Mins 12: Change Weights/Rest

Mins 13: 75% x 3

Mins 14: 75% x 2

Mins 15: 75% x 2



WOD: “West Wing”

For Time: (13 min Time Cap)

15 HSPUs

12 Power Clean and Jerks 135/95

12 HSPUs

9 Squat Cleans 155/105

9 HSPUs

6 Power Clean and Jerks 175/115

6 HSPUs

6 Squat Clean 195/125

6 HSPUs

3 Power Clean and Jerks 205/135

3 HSPUs

1 Squat Clean 225/145

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