Warm Up :
2-3 Rounds :
5 Leg Abd. Rocks (Each)
40m One Arm Farmer Carry (Each)
Weightlifting :
Empty Bar Power Clean Drills (Lead By Coach) :
3 Sets (UB) :
3 High Hang High Pulls
3 Hang High Pulls
3 High Hang Power Clean
3 Hang Power Clean
E1:30min For 9min :
1 High Hang Power Clean + 3 Hang Power Clean
(Opportunity to increase every round)
Metcon :
12min AMRAP :
25 Box Jumps
20 V-Ups
15 WB Shots 10/6
Home WOD:
Warm Up : 5min AMRAP :
10 Squat Thor. Rot. 5/5
10 Air Squats With Calf Raise
20 Calf Raise
Metcon :
3 Rounds Of 4,8 And 12min AMRAP :
9 Devil's Press
15 Rows
21 Deadlifts
1min Rest B/Sets
