WOD

A) EMOM x 6-8 sets

1: 12/9 cal row

2: 12 tough walking lunges

3: 12 push press (95/65)

4: 12 burpees

5: rest

 

RX+ up row to 15/12 cal and BB weight to 115/75.

 

B) 3 sets for quality:

– 20 banded tricep push-downs

– 20 banded seated rows

– 10 DB reverse laterals

 

A) Every 60 sec x 10 sets:

– 1 hang power cleans

*Build from 60-85+% with no misses. Work on consistent footwork.

 

B) 4 rounds for time:

– 400m run

– 8 power cleans (135/95)

– 40 double unders

 

*RX+ use 155/105.