WOD for 6.10.20
Warm-up
General Warm-Up #3
3 Rounds
10 Russian KB/DB Swings
5 Squat Jumps
10 Alternating Lunges
10 Cossack Squats
10 Russian KB/DB Swings
5 Squat Jumps
10 Alternating Lunges
10 Cossack Squats
Strength
Metcon (Weight)
Build to a max of this complex:
1 Power Clean
2 Hang Power Cleans from Mid Thigh
3 Front Squats
1 Full Squat Clean
1 Power Clean
2 Hang Power Cleans from Mid Thigh
3 Front Squats
1 Full Squat Clean
-THEN-
Take 85% of your max on the complex and do Every :90 for 10 sets
1 Power Clean
2 Hang Power Cleans from Mid Thigh
3 Front Squats
1 Full Squat Clean
Accessory Work (Optional)
Warm-up
AMRAP x 7
7 Diamond Push-Ups
7 Wide Push-Ups
7 Hand Release Push-Ups
7 Bent Over Rows/side
7 Diamond Push-Ups
7 Wide Push-Ups
7 Hand Release Push-Ups
7 Bent Over Rows/side
