Friday 02.03.23

Class Times:
** NO 5:30am **
11:30am
4:30 & 5:30pm

WHITEBOARD/WARM UP (Min 0-12

2 Rounds:
30′ Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
– Rest as needed –

GET POWERFUL (Min 20-39)

Power Clean
In 10:00 build to heavy single
– then –
Every 3:00 for 9:00
1 Max Set of HANG Power Clean
@60%, 70%, 80% of Single

ATHLETES NOTE:
Today is a “heavy day”, you should find the balance of going for bigger weights, while improving and maintaining your technique throughout.

GET FIT (Min 47-54)

For Time:
30/24 Calorie Row
30 Toes to Bar
30 Power Cleans 135/95
*7 Min Cap

ATHLETES NOTE:
Make sure you give yourself a shot at finishing this short/ sprint metcon. Solid Row pace, 2-4 sets on TTB w/ short breaks. Mix of singles and T&G reps to put away the 30 cleans.

(WELLNESS WOD)

For Time:
30 Calorie Row
30 Ab Mat Sit Ups
30 Double DB Hang Power Cleans 35/20s

COMPETITORS EXTRA

AMRAP 8:
Climb the Ladder
2 DB Squat Clean Thrusters 35/25s
2 Devils Press 35/25s
4/4, 6/6, etc…