Warm Up
Coach’s Choice
Skill
Repping Power Cleans
WOD
A. 5 Rounds
90 seconds to complete 10 Deadlifts (235/165) and Max Rep Box Jumps (24/20)
30 seconds: Rest/add 10 lbs to the deadlift
B. 5 Rounds
90 seconds to complete 7 Power Cleans (115/95) and Max Shoulder to Overhead
30 seconds: Rest/add 10 lbs to the clean
*Scale weight and increases as needed
Sweat WOD
Sweat:
A. 10 min AMRAP
25 KB Swings
25 Box Jumps
B. 10 min. AMRAP
25 Strict or Push Press
25 Ball Slams
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Travel WOD
3 RFT:
10 sit ups
10 push ups
10 squats
5 burpees
