Warm Up:
500m Row/25 Cal Bike or Ski
Empty Barbell Warm Up:
5 Romanian DL
5 Hang Clean High Pulls
5 Front Squat
5 Hang Clean + Press
5 Hang Squat Clean + Jerk
5 Power Clean + Press
5 Squat Clean + Split Jerk
Oly Day: (Cleans)
*Every 90 seconds for 12 minutes complete the following:
Clean Lift Off + Clean High Pull + Squat Clean
~Start around 60% and build over the course of 8 sets
WOD: "Fittest Games Online Qualifier #5"
14 Min AMRAP:
100 Wallballs
21 Overhead Squat
21 Bar Facing Burpees
15 Hang Squat Snatch
15 Bar Facing Burpees
9 Squat Snatch
9 Bar Facing Burpees
RX: (95/65) and Wallball (20/14)
Int: Reduce Weight (75/55)
Scaled: 50 Wallballs; Reduce weight as needed
