Warm up

5 minute full body flow

5 minute hero pose

Then 3 rounds

5 kneeling jumps/broad jumps

5 2 for 1 wallballs

5 hang power clean + 5 front squats+ 5 split jerks

Strength

Work to a heavy

5 rep hang clean and split jerk

WOD

Amrap 12

10 hang power cleans

40 double unders

Leave a Reply

Fill in your details below or click an icon to log in:

Gravatar
WordPress.com Logo

You are commenting using your WordPress.com account. ( Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. ( Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. ( Log Out /  Change )

Cancel

Connecting to %s