Tuesday, 26 December 2018

December 26, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

*MOBILITY (INCLUDED IN GROUP WARMUP)

 

TEACHING (10:00 - 20:00)

 

3-POSITION SQUAT CLEAN (20:00 - 35:00) 

Build to a Heavy 3-Position Squat Clean: 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

 

TRANSITION + REHEARSAL (35:00 - 40:00)

 

STRATEGY + WOD (40:00 - 60:00) 

"Clean Sheet"

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (95/65)

 

Rest 3 Minutes 

 

AMRAP 3:

9/6 Calorie Assault Bike 

7 Hang Squat Cleans (115/80)

 

Rest 3 Minutes 

 

AMRAP 3:

9/6 Calorie Assault Bike 

5 Squat Cleans (135/95)

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