Monday 05.15.23

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

3 Rounds(coach led)
:20 High Knees
:20 Butt Kicks
:20 Leg Swings
5 Burpees

Get Fit (Min 20-35)

For Time:
10 Hang Power Cleans 115/75
10 Front Squats 115/75
10 Chest to Bar Pull Ups
– 1:00 Rest –
15 Hang Power Cleans
15 Front Squats
15 Chest to Bar Pull Ups
– 1:00 Rest –
20 Hang Power Cleans
20 Front Squats
20 Chest to Bar Pull Ups
*Goal Time – < 15 Min
**Time Cap – 17 Min

ATHLETES NOTE:
The Power Cleans are from the hang to encourage bigger sets! There is a little rest between rounds when you would come back around for the barbell. So if you are feeling ambitious today, hang on to the bar for a bit and see where that takes you. Otherwise, just plan breaks every 5 reps or so to keep the heart rate in control.

(Wellness WOD)

For Time:
9 DB Power Cleans 35/20s
9 DB Front Squats 35/20s
9 Pull Up Variation
– 1:00 Rest –
12 DB Power Cleans
12 DB Front Squats
12 Pull Up Variation
– 1:00 Rest –
15 DB Power Cleans
15 DB Front Squats
15 Pull Up Variation

Get Strong (Min 45-56)

Front Squat
Every :90 for 6:00
2 Reps w/ :02 pause
– then –
EMOM 5
1 Rep w/ :02 pause

Competitors Extra

4 Rounds
400m Run
20 Burpees
– 2:00 Rest –