WOD 4.8.15 Wednesday

Warmup

  • Run 400m
  • MedBall Warm-Up: 2 Rounds
    5 Med Ball Cleans (instructions: full hip extension, shrug under)
    10 Med Ball Push-Ups (push-up on top of ball)
    20 Russian Twists w/Med Ball
  • Burgener Warmup w/Bar

A.  Barbell Complex: 6 sets

  • 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean

6 sets to find max load/ Rest as needed between sets

B. AMRAP 10

  • 6 Hang “Clusters” (Hang Squat Clean Thruster) (115/75#)(95/65#)BEG= (55/35#)
  • 6 Front Rack Lunges (3/leg)
  • 6 Push Press

C. Mobility

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