Warm up
400m run/500m row
10 Hang Power Cleans-PVC
20 Walking lunges-10 each leg
10 Front Squats-PVC
10 Hang Squat Cleans-light weight or naked bar
High knees down and back
WOD
5 Heavy sets
Hang power clean to hang squat clean to 2 front squats
Post WOD
2 Sets of 12 dumbbell walking lunges per leg
Beginners WOD
5 sets of 2 hang power clean to 2 hang squat cleans to 2 front squats
Post WOD
2 sets of 12 dumbbell walking lunges per leg
*if no dumbbells are available use kettle bells as a sub*
Tomorrow only 0530, 0900, and 1730 classes.
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