Pre-Wod:
Dynamic Group Warm-Up
2 Rounds (7 min cap):
200M Run
15 WallBall
10 Burpee
5 Glute Ham Raise
High Box Hip Opener
Workout of the Day for Friday, June 9th, 2017:
Skill:
2×3 Tall Clean
2×3 High-Hang Clean
3×2 Hang Clean, pull from mid-thigh
3×1 Hang Clean, pull from 1-inch Below the knee
Squat Clean EMOM*
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%
*1 minute rest in-betwen sets.
“After Party”
20 min EMOM, alt:
8 Bulgarian Split Squat 70/53# KB
5 Glute Ham Raise, tempo: 35×1 (Add load to increase stimulus)
Sweat Sessions Workout for Friday, June 9th, 2017:
Skill: Rope Climb
15 min AMRAP:
35 KB Deadlift
35 WallBall
35 Cal Row
35 DB Push Press