OVERVIEW
Today’s WOD is a short Amrap with tall box jumps and heavy cleans. Cleans can be power or full clean and should be loaded heavy enough to require a brief rest between each rep (not to exceed 45 seconds per set). Box jumps should be set at a challenging height that still allows each set to stay consistent. Can you get through more than 5 rounds?
WARM-UP
Mobility/Activation
Foam roll lats
Spidermans x 5 each
Warmup
3 rounds
1 min. Single unders
10 kb swings
10 kb goblet squats
10 kb halos
10 lateral box step-ups
Clean prep: 5-7 reps each w/ empty bar
Hang muscle cleans
Front squats
Hang power cleans
Hang squat cleans
Power cleans
Squat cleans
Build to working weight:
5 Cleans, 5 broad jumps
4 rounds to build to working weight:
3 cleans, 3 box jumps
WOD
Amrap 7:
5 Box jumps
3 Cleans
~70% of 1rm for cleans
Midline:
Accumulate 5 min. Hollow hold, L-sit, or plank
COOL DOWN
Light row or walk around building
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