Warm-up & Mobility: 15 Minutes
Part 1 ñ Skill/Strength: Power Cleans and Front Rack Lunge – 5 minutes to work with coach to move the unloaded barbell. Take an additional 5 minutes to warm up to WOD weight and determine scales.
Part 2 – Conditioning: ìButt Hurt IIî
Performance: 5 rounds** for time of –
- 10 Power Clean (135/95lb)
- 10 Lunge steps w/ BB in front rack (L+R=2, 135/95lb)*
- 10 Burpees
**starting at 2:00, run 200m. Every 4 minutes after that, run 200m until you are done. Run 200 at the 2, 6, 10, 14 (and so on) minute marks.
*The programmed weight is real deal and intended only our strongest athletes; coaches will help you determine the best weight for you.
Fitness: 5 rounds** for time of –
- 10 Hang Power Clean
- 10 Lunge steps w/ BB or other implement in front rack (L+R=2)
- 10 Burpees
**starting at 2:00, run 200m. Every 4 minutes after that, run 200m until you are done. Run 200 at the 2, 6, 10, 14 (and so on) minute marks.
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