WOD - Monday 2021-04-26

OVERVIEW

We’re starting the week with some heavy 3 position cleans and an explosive amrap of rowing and box jumps. We’ll focus on firing all of the Go muscles today to move a heavy bar, then keep them going for sprints on the rower and explosive jump efforts on the box. All cleans today should end in a squat unless mobility or other factors are limiting that range of motion.

WARMUP

Mobility

• Spidermans x 5 per side

• Barbell lat stretch x 30s per side

• 3 Min plate squat

• Scorpions x 60s

Warm Up

• 2 min row, nasal breathing only

• Empty bar standard warmup

• Clean prep

• Hang shrug

• Pull to shrug hold

• High hang drop

WOD

3 Position Cleans

Every 2 minutes x 7 sets

High hang clean

Hang clean

Clean

Build to heavy

Amrap 13

250m Row

10 Box jumps

COOL DOWN

Foam roll quads and hammies