(Practice / Lactate Threshold)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
Jump rope 1 min (singles or dubs)
15 MB Squat Cleans
5 Reverse Inchworms w/ 1 push-up
10 Banded Overhead Squats (1 inch blue or black bands)
then 1x of:
Standing skin the cat
PVC Pass throughs x 10-15
Ball mash (shoulder/chest/back/hip flexors/glutes)
SOD
Overhead Squat – 4 x 3^ (16 min)
WOD
3 Rounds for Time:
20 Power Cleans (135/95)
20 Wall Balls (20/14) (10/9)
20 Cal Row
