Wednesday 06.28.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

2 Rounds:
30 Lateral Barbell Hops
10 Good Mornings
10 Squat Cleans w/ empty bar

Partner WOD

3 RFT:
200 Double Unders
40 Deadlifts 155/105
30 Power Clean
20 Front Squats
– then –
Cash-out: 800m Run

Get Powerful (Time Permitting)

Hang Power Clean
EMOM 5
3 Reps
– then –
7:00 to establish a heavy triple

ATHLETE NOTES:
The Power Cleans in the workout before this will have more than warmed you up. You probably won’t have a long way to go in weight to find a triple from there, so while you’re building focus on quality and efficiency of cycling the heavy reps.