Man

Posted: 12/27/2016 in WOD
Tags:
Warm-up

2 rounds

12 dead bugs

deadbug

12 bird dogs

bird-dogs

15 gobelt squats

coach brief: cleans

Strength

7 rounds (every 1:30)

power clean + squat clean

*build to a heavy set

WOD

EMOTM for 15 minutes

Minutes 0-3

1 squat clean + 3 front squats

minutes 4-6

2 squat cleans + 2 front squats

minutes 7-9

3 squat cleans + 1 front squat

minutes 10-12

4 squat cleans

minutes 13-15

6 power cleans

Recovery 

2 min foam roll quads

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