WARM UP
2-3 Rounds
:20 Plank Hold
:20 Alternating Reaching Hands Plank Hold
:20 R / :20 L Cpt Morgan With Vertical Support
10y Leg Cradle Lunge With Lateral Flexion And Extension
10 Lateral Box Step Overs
Mobility: Lats Lat Roll Out (1 min each side) Lat Mobility (1 min total)
WOD A
Bar should rest on plate stacks or boxes so that the bar is pulled from around knee height instead of the ground.
A. Squat Clean from Knee Height 4×3
B. Clean Shrug from Knee Height 3×3 (using 102% of 1RM)
WOD B
7 Min. AMRAP
4 Squat Cleans (185,125)
40 Double Unders
Pre WOD Progression
:30-:45 Seconds Super Hip Stretch (R/L)
Then…3 Rounds
3 Squat Cleans (progress in weight so 3rd round is working weight)
:20 Double Unders