W.U. Coaches Option
Strength: Clean
15 Mins
- Build to a heavy clean
W.O.D for time complete
- 100 x Lateral Bar hops Buy in
then
- 12 x Squat Cleans 135/95
- 24 x Box Jumps 24/20
- 9 x Squats Cleans 155/105
- 18 x Box Jumps
- 6 x Squat Cleans 185/125
- 12 x Box Jumps
**Reps will be higher with a lighter weight variation
Core: 50 x Bar Rollouts
_________________________________________________
CoreFit: Group Warmup
Strength Work: 4 sets
- Bulgarian Split Squats x 10L/10R
- Pushups x 10
W.O.D 21-18-15-12-9-6-3
- Box Jumps
- KB Swings
- Hurdle Jumps (Lateral) x 2
- Weighted Supermans
- KB Swings
Core: 5 sets of
- Crossover V-Up’s x 12 alternating
- Side Crunches x 12 L/12 R
