Warm Up
3 Rounds
:30sec Samson Stretch /side
15 Banded Goodmornings
10 Scap Pull-Up Plus
5 Inchworm to Hollow Hold
200m Run
Clean Lift Off + Clean Pull + Hang Squat Clean + TnG Squat Clean
*to be used as a technique primer today
Every 90sec for 6 Sets
1+1+1+1
*building from 55% of Clean to around 65% just to work on mechanics through positions today
“Viserion and Dragon”
Partner WOD
18:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP of
5 Squat Cleans 135/95#
7 Bar Facing Burpess
12 Pull-Ups
L3: as prescribed
L2: 95/65, 9 Pull-Ups
L1: 7 Medball Cleans 20/14#, 7 Burpees, 7 Ring Rows
*Each run is = to 1 round of AMRAP.. so it’s 24 Reps for the day. Goal is to finish more than 1 round by the time the runner comes back from run. The runner will pick up where the other athlete left off.
