WOD: Wednesday, February 1st, 2023 (Burpee Day 3)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 1 Power Clean + 1 Squat Clean x2 @85% of 1RM 
  • Sets 3 and 4: 1 Power Clean + 1 Squat Clean @90% of 1RM 

*First 2 sets will flow as follows:

  • 1 Set= 1 PC + 1 SC, reset, 1 PC + 1 SC 

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Workout: 3 Intervals 

AMRAP x 5 Minutes 

  • 9 Box Jumps (24”/20”)
  • 5 Hang Power Cleans (105/75)
  • 1 Rope Climb 

-Rest :90s and Repeat- 

*3 Total Scores – Rounds + Reps for each interval 

*Goal is to be consistent across all 3 intervals 

*Rope Climb Modifications:

  • Rope Ascents (2 Reps) 
  • Strict Pull Ups (3 Reps) 
  • Ring Rows (5 Reps) 

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Cardio Option: 3 Intervals 

AMRAP x 5 Minutes 

  • 9 Box Jumps (24”/20”)
  • 5 Russian KB Swings (24K/16K) 
  • 1 Rope Climb 

-Rest :90s and Repeat- 

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Core: 5 Rounds 

  • 20 Plate Twists (25/15) 
  • :40s Tuck Hold