Wednesday October 27, 2021

Warmup

2:00 Bike/Row

10 Inchworms

10 Wallball Cleans

10 Mountain Climbers

10 Lateral Lunges

10 V-ups

Mobility

Child’s Pose 1:00

Skill/Strength

Power Clean 3x1

Work up to something heavy, or use light weight and focus on technique.

WOD

AMRAP 5:

10 power cleans

45 wallballs

AMRAP cal row or bike

Rest 5 mintues

AMRAP 5:

10 power cleans

45/36 cals

AMRAP wallballs

Rest 5 minutes

AMRAP 5:

30/24 cals

30 wallballs

AMRAP power cleans

Your score is the total AMRAP reps accomplished in all 3 parts.

F:  double dumbbell power clean

P1:  135/95

P2:  95/65

C:  165/115 or more; heavy wallball; bike cals