(Practice/Glycolytic 2-5 min)
Warm-up: (15 min)
SOD
Bench Press – 5 x 5 75-80%
WOD 1, 2 and 3 = 16.5 min total
WOD 1
5 min Quality AMRAP of:
8 Front-rack Rear Stepping Lunges (4/leg) (95/65) (ladies – use 15 lb bar)
8 Barbell Kneeling Ab Rollouts (95/65)
Rest 2 min (set up for WOD 2)
WOD 2
5 min of:
6 Pendlay Rows (wt: Athletes’ choice)
6 Power Clean and Jerks
Rest 90 sec (set up for WOD 3)
WOD 3
3 min of:
4 Burpees
1 Rope Climb OR 3 Jumping Pull-ups OR 8 Single Ring Ring Rows
