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WEDNESDAY10122022

WARMUP


POWER CLEAN + SEATED BOX JUMP

EMOM x 10:

1 PC @ 70-75% + 2 Seated Box Jumps = 3 reps per set

Step down/reset b/t each rep - focus on powerful hip drive/force into floor


Option 1: Got None


A. Establish the furthest distance that you can HSW towards the wall from

*start w/ 6 inches and increase by 6 inches each set

8 minutes to work through this


B. 30 sec max ""Shift - Lift - Tap"" Shoulder taps on wall x 5


Option 2: Got Some

2 RFT:

60 Double unders

75ft HSW

*8 min cap

*Open standard on HSW


ROWING 25 MIN CAP


5000M /4000M

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