Wednesday, March 23rd, 2022

Coach Led Warm Up

3 Rounds

5 Burpees

10 Russain KB Swings

10 V-Ups

*Band Complex

2 Rounds

-12 Pull Aparts

-12 Strict Press

-12 Bicep Curls

:20 HS Hold on wall

Clean and Jerk Barbell Warm-Up

METCON

5 Rounds 3:00 On/1:00 Off

-9 Burpees OTB

-6 T2B

-3 Clean and Jerks (115/75) (Rx+155/105)

*pick up each round where you left off

Post Rounds and Reps to Whiteboard and Wodify

Post WOD Strength

POWER CLEAN AND JERK

EMOM x 8 –

1 Power Clean and Jerk w/ pause @ the knee and in Jerk Dip

start 3:00 after Metcon

Recovery

2 Sets

1:00 Banded Lat Stretch each arm

1:00 Handcuff Stretch

Extra Credit

BEACH BODY

4 Sets

-10 DB Bench Press

-10 Barbell Curls

-10 GHDSU