210526 - Quote of the Week

QOTD - What outdoor activity have you not done but always wanted to try?

WARM UP - 3 Rounds
Run 100m
10 Squats to Med Ball
10 Hang Muscle Cleans

MOBILIZE - Banded Tricep Stretch
Banded Squat (around T-Spine)

COACH PREP -

STRENGTH - Power Clean
Every 90 seconds for 8 Rounds
3, 3, 2, 2, 1, 1, 1, 1
(Perform as singles and. build in weight)

WOD -
(A: Competitor)
FOR TIME
200m Run BUY-IN
Then…
6 Rounds
3 Cleans 165/125
6 Wallballs 20/14
Then…
200m Run BUY-OUT

(B: Performance)
FOR TIME
200m Run BUY-IN
Then…
6 Rounds
3 Cleans 135/95
6 Wallballs 20/14
Then…
200m Run BUY-OUT

(C: Fitness)
FOR TIME
200m Run BUY-IN
Then…
6 Rounds
3 Cleans 115/75
6 Wallballs 14/10
Then…
200m Run BUY-OUT