Warmup
Whiteboard
Tabata -
Weighted glute bridges
Bar deadbugs
(55-135 )lbs for weighted Tabata
You pick your weight.
STRENGTH On a 10:00 clock:
3 hang power cleans– Build to a heavy set.– Rest ~2:00 between sets.
WOD
RX
For time:2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
SCORE:
TOTAL TIME
LEVEL 2
For time:
2 power cleans (85/115 lb)
30 double-unders
4 power cleans
30 double-unders
6 power cleans
30 double-unders
8 power cleans
30 double-unders
10 power cleans
SCORE:
TOTAL TIME
Level 3
For time:
2 power cleans (55/75 lb)
30 single-unders
4 power cleans
30 single-unders
6 power cleans
30 single-unders
8 power cleans
30 single-unders
10 power cleans
SCORE:
TOTAL TIME
*Xtra work
3x10 ring dips
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