Warm Up: 2x 250 m row/200 m run, 30 s kb squat hold, at wall w/ empty bar -- 5 clean shrugs, 5 high pulls, 5 cleans, then 10 hollow rocks
Skill Focus: Full Clean
Warm up and. . .
Full Clean 1 RM
WOD: Tabata Style
First 4 minutes
Alternate: hollow rocks and Vups (etc. 20 sec HR, 10 sec rest, 20 sec VU, 10 sec rest…)
Second 4 minutes
Alternate: sit ups and starfish planks (switch sides on starfish planks every other time. To challenge yourself further -- dip in the starfish plank)
Post: clean weight and ab selfie to Jaguar Daily Musings
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Thanks to Rick from CF Blackfin in Jax for dropping in and wodding with us, and a 20# PR!
