Warm-up
Brief – 5minutes
Coaches choice Generalised warm up – 5minutes
Wod specific – 5 minutes
3 Rounds for Form
–
3 Hang Clean Pull
3 tall power clean
3 full power clean
6 air squats
Power Clean (2, 2, 2, 2, 2, 2, 2)
Work up to roughly 85-90% of 1RM. Focus on form
Metcon (Time)
For Time
21 Power Cleans 50kg/35kg
42 Wall Balls 9kg/6kg
100 Double Unders
15 power cleans
30 Wall Balls
100 Double Unders
9 power cleans
18 Wall Balls
100 Double Unders
21 Power Cleans 50kg/35kg
42 Wall Balls 9kg/6kg
100 Double Unders
15 power cleans
30 Wall Balls
100 Double Unders
9 power cleans
18 Wall Balls
100 Double Unders
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