WOD: Saturday, June 16th, 2018

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Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps Per side
  • Banded Shoulder Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Calorie Row/Bike/Runner (9/7)
  • 3 Power Cleans (increasing weight)

 

Workout: For Time

  • 15 Power Cleans (95/65)
  • 12 Power Cleans (115/85)
  • 9 Power Cleans (135/195)
  • 6 Power Cleans (155/105)
  • 3 Power Cleans (185/115)

 After each round: 300 meter Run

*don’t use all the 10’s and 5 lb plates only

 

Strength: Power Clean

  • Build to a heavy single power clean immediately following workout

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • 20 Reach the Ceilings