Warm Up
Coach’s Choice
Skill
Squat Clean
Med Ball Clean (Sweat)
WOD
A. Build to a heavy squat clean for the day
B. 4 Rounds
1 min. Row for cals
1 min. Squat Cleans (155/105)
1 min. Lateral Hops Over Bar (Over and back counts as 1 for scoring)
1 min. Rest
Sweat
Sweat
A. 10 min. EMOM
Odd: 5 Med Ball Cleans with toe taps to ball for remainder of minute
Even: 6 Alternating Lunges with plank hold for remainder of minute
B. 4 Rounds
1 min. Row for cals
1 min. Goblet Squats
1 min. Lateral Hops (Over and back counts as 1 for scoring)
1 min. Rest
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Travel WOD
3 Rounds
50 Sit Ups
Run 400m
