WOD: Wednesday, June 14th, 2023

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Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Med-Ball Squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

2 Sets 

  • 2 Hang Squat Cleans + 2 Squat Cleans @ 60% of 1RM 

2 Sets 

  • 2 Hang Squat Cleans + 2 Squat Cleans @ 70% of 1RM 

*Must hang on to the bar for the Hang Squat Cleans 

*Can do the reps from the floor as singles 

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Workout: For Time 

3 Rounds 

  • 300 Meter Run 
  • 30 Wall Balls (20/14)
  • 30 Alt DB Snatches (50/35)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations