Warm up (instructor led group)
25 Jumping jacks
5 minutes Hip mobility
3 minutes Shoulder mobility
then
25 OHS with PVC
25 weighted lunges – hold plate (25/15) overhead and lunge
Strength / Skill
3 x 5 Clean and Jerk
60%, 65%, 70% +
Increase weight over the sets
WOD
9 Minute AMRAP
8 Hang Power Cleans (165/115)
15 Toes to Bar (scale to K2E)
After Party
Tax the Grip – heavy farmer carries (with plates or KB’s) down the “blue tarp alley”
and/or
Plank Holds – hold plank until failure, repeat for 3 holds. Find a buddy and duke it out! Who can hold longer?
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