WOD NOTES
Team battle!!
Fitness and Performance
10 minutes
Power clean
Work up to 10-20% higher than you will use in the workout today.
Teams of 2,
alternating full sets
10 minute AMRAP
3 power cleans 135/95
6 burpee over bar
Rest 5 minutes
10 minute AMRAP
6 T2B
9 Wall balls 30/20
Sport
Light technique day,
Make sure each rep is exactly what you intended it to be.
Dynamic prep
Indian club circles x 20
Perfect stretch x 45 sec each
Band reverse fly’s x 12
Empty bar prep
Spend at least 15 minutes with the empty bar today.
Dial in your positions.
Every 90 seconds x 8 sets
Snatch @70%
Every 90 seconds x 8 sets
Clean and Jerk 70%
DB Death March 3 x 20 reps
