Tuesday August 25th

General Warm Up:

400m run then 2 sets of 10 PVC Pipe Good AMS, 10 Squats, 5 Burpees

Mobility:

Quad Roll – 1 min ea side, Squat to Stand – 1 minute, Calf Roll – 1 min ea side

Warm Up 2:

Clean Warm up, 3 sets of (PVC, Empty BB, Light Weight) 5 reps of Shrugs, High Pulls, Power Cleans.

Warm Up 3:

2 rounds of 3 DB Cleans (WOD Weight), 3 Burpees, 100m run

Part 2:

AMRAP 20 – 7 Double DB Cleans, 7 Burpees, 200m run

Rx 50/35, L2 40/25, L1 30/20

Notes:

For warm-up 2 nothing should change when changing to DB for WOD. You should aim for 2-2:30 minutes per round. Do not blow up in 1st round.