02.26.2018 WOD

A. Mobility

B. Warmup/Primer
Line drills and Core Activation

10 min EMOM

-First 5 min
3 clean complex of:
1 power, 1 hi hang(mid thigh), 1 low hang(knee) + 2 push press/jerk
(use 75%-80% of power clean 1RM)

-Last 5 min – add weight
1 power clean + 3 front squats

C. Wod

4 rounds for time of

30 Double-unders
8 Single arm overhead squats -16KG/40lb DB men/12kg/25lb DB women -each side
30 Double-unders
– rest 60 sec-
6 Burpees
12 Thrusters (115/80)
6 Burpees
– rest 60 sec-