9.30.2021
Mobility
Metcon (AMRAP – Rounds and Reps)
12 min amrap
6 burpee box jump 24/20" Rx+ 30/24"
12 Hang Power Clean 75/55 Rx+ 115/75
18 Double Unders
Then at 12 minutes you have 6 minute to achieve max clean any style
6 burpee box jump 24/20" Rx+ 30/24"
12 Hang Power Clean 75/55 Rx+ 115/75
18 Double Unders
Then at 12 minutes you have 6 minute to achieve max clean any style
Clean (1 rm achieved post WOD)
Power Clean (1Rm achieved post wod)
Choose between squat clean or power clean, max 1
baded hip flexion, banded pigeon, foam roll quads, couch stretch, lacrosse ball shoulder, banded shoulder stretch