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
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