Tuesday, January 7
WOD
Warm-up:
10 Leg swing
2 Inchworm lunge
10 Wall squat
10 Penguin jump
6 Muscle clean
5 Front squat
4 Power clean
3 Squat clean
20 Alternating DU/SU or 35 SU
3 Deep squat complex
WOD:
A) Squat Clean
Every 2 minutes for 16 minutes
Set 1: 2 @ 50%
Set 2: 2 @ 60%
Set 3: 2 @ 70%
Set 4: 1@ 80%
Set 5: 1 @ 85%
Set 6: 1 @ 85%
Set 7: 1 @ 90%
Set 8: 1 @ 90%
B) 6 minute AMRAP:
10 Power clean (135/95#)
50 DU (75-100 SU)
Mobility:
:45 Saddle
:45 Low dragon
