Warm up: 2 x 200 m run; 10 pass thrus, 10 windmills, 5 kb sdhp, 5 mb cleans, 5 mb push ups; shoulder mob
Skill Focus: Power Clean
warm up to working weight. . .
1 power clean E30s for 10 min @ 80-85% of 1 rm
WOD:
5 thrusters 115-135#/75-95#
10 t2b
200 m run
AMRAP in 12 min
Extra Credit: 2 x max reps db hammer curls
Post pc weight used and # rds
Now that gives our scoreboard a very fit look!
Skill Focus: Power Clean
warm up to working weight. . .
1 power clean E30s for 10 min @ 80-85% of 1 rm
WOD:
5 thrusters 115-135#/75-95#
10 t2b
200 m run
AMRAP in 12 min
Extra Credit: 2 x max reps db hammer curls
Post pc weight used and # rds
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