WOD: Monday, December 4th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, jump squats, burpees 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Power Clean (17 Minutes) 

  • Establish a 1 Rep Max Power Clean

New Strength Cycle:

  • Mondays- 1RM Power Clean 
  • Wednesdays- 1RM Back Squat 
  • Fridays- 1RM Shoulder to Overhead 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-In remaining time max reps: 

  • Rounds 1 and 4: Hang Clean and Jerks (115/85) 
  • Rounds 2 and 5: DB Box Step Overs (50/35)(24”/20″)
  • Rounds 3 and 6: Calorie Row/Bike/Ski 

*Pick a weight on the barbell that allows you to do at least 5 reps unbroken

*3 Total Scores – Total reps accumulated for each movement 

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Cardio Option: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-In remaining time max reps: 

  • Rounds 1 and 4: DB Hang Clean and Jerks (50/35) 
  • Rounds 2 and 5: DB Box Step Overs (50/35)(24”/20)
  • Rounds 3 and 6: Calorie Row/Bike/Ski 

*Switch arms as needed on DB Hang clean and Jerks 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold