Tuesday, June 23
WOD
Warm-up
1x Thru
5 Deep Squat Complex
10 Superman
10 Spiderman Lunge
5 Squat + Tuck Jump
2x Thru (Unloaded Barbell)
5 Muscle Clean
4 Front Squat
3 Power Clean
2 Tall Clean
1 Squat Clean
3 Burpee Box Jump
A) Every 2 minutes for 10 minutes (5 sets)
Squat clean + 4 Front squats
Build over the course of 5 sets
Home WOD Bodyweight:
Every minute on the minute for 10 minutes perform
4 Broad jump + 8 roll to candlestick
B) 60 Hang power clean for time (135/95#)
@ the start of every minute including the first minute complete 5 burpee box jump (24/20″)
Home WOD Bodyweight:
60 Burpee box jumps for time, perform a 75′ bear crawl after every 10 burpee box jumps
Mobility:
2:00 Saddle
1:00 Pigeon
