WOD: Monday, June 20th, 2022

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Samson Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

  • 3 Sets x 3 Reps @ 70% of 1RM 
  • 2 Sets x 3 Reps @ 80% of 1RM 

*Stick to what you decided on week 1 (squat or power) 

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Workout: AMRAP x 18 Minutes 

  • Buy In: 800 Meter Run 

-Then in remaining time AMRAP of: 

  • (12/9) Calorie Row OR (9/6) Calorie Bike 
  • 9 Hang Power Cleans (115/85) 
  • 6 Burpee Pull Ups 

*Score is total rounds + reps completed 

*For Bands or Ring Rows complete:

  • 6 Burpees + 6 Banded Pull Ups OR 6 Ring Rows 

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Cardio Option: AMRAP x 18 Minutes 

  • Buy In: 800 Meter Run 

-Then in remaining time AMRAP of: 

  • (12/9) Calorie Row OR (9/6) Calorie Bike 
  • 9 Russian KB Swings (24K/16K)
  • 6 Burpee Pull Ups 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends