WOD: Friday, June 10th, 2022

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

• Establish a heavy single push or split jerk 

*If you have never done this before use today as practice and tech work

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Workout: AMRAP x 20 Minutes 

• 8 Power Cleans (105/75) 
• 12 Alternating Box Step Ups (24”/20”)
• 32 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

• 200 Meter Run 

*Score is total rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

• 12 Rage Balls (20/15) 
• 12 Alternating Box Step Ups (24”/20”)
• 32 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

• 200 Meter Run 

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Core: 5 Rounds 

• 15 GHD SIt Ups 
• 15 GHD Back Extensions