WOD, Dec 20th

WARM-UP
8 Min:
200m Run or Row
Walking Lunges
Toes Touches
Russian Kicks
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Med Ball Power Cleans

STRENGTH WORK
HATCH SQUAT – WEEK 6 DAY 2 (35 MIN):
Back Squats
1 set x 4 rep @ 75%
3 set x 4 rep @ 80%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
2 set x 5 rep @ 70%

WOD
8 MIN AMRAP:
5 Deadlifts, #135/95
4 Hang Power Cleans, #135/95
3 Front Squats, #135/95
2 STOH, #135/95
1 GTOH, #135/95
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will complete as many rounds and reps as possible
*This is a barbell cycling WOD
*Perspective: 65% of 1RM Clean+Jerk
*STOH: Press, Push Press, or Push/Split Jerk
*GTOH: Clean + Jerk or Snatch
WOD Variations:
RX+: #155/105

EXTRA
“Boulder Shoulders”
3 RDS (NFT):
60 ft Overhead KB Carry w/ 1 KB or 2 KB
10 Ring Rows
30 Sec Handstand Hold
10 Strict DB Press

THEN: 100 Cal Row or Bike