WOD 3/4/2019


Published March 4, 2019


PreWod

10 minutes
200m Run/250m Row @ 65%
20s Hip Circles (RIGHT)
20s Hip Circles (LEFT)
10 Kang Squats
20s Knee Circles (RIGHT)
20s Knee Circles (LEFT)
10 Push-ups
30s KB Swings (LIGHT - MODERATE)

Movements

Clean 10 Minute OTM

Build in weight. By end the weight should challenge your technique, which should still be at B+/A- quality. A+ quality means you didn't get heavy enough.

MetCons

12 amrap: power clean, toes to bar

12 minute AMRAP:
8 Power Cleans (95/65)
6 Toes to Bar

*Every 2 minute 10 Push Press (95/65)

Mods:
RX+ (115/75) AND 15 Push Presses
H. P. Clean (65/45) AND Hanging knee raises

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