HOME WOD, MAY 22nd

Warm-Up
10 Down + Backs
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Russian Kicks
20 Trunk Rotations
10 Hip Circles (5 Right / 5 Left)
10 Line Hops
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)
Strength Work
10 MIN EMOM:
1 Squat Clean + 1 Front Squat + 1 Push Jerk/Split Jerk
***Barbell or Double DB or Single DB
***Athletes can complete 2 reps of the complex during the minute if desired
WOD
200522
5 MIN AMRAP:
8 Down + Backs (10ft)
4 Hang Power Cleans
2 Wall Walks
REST 3 MIN

5 MIN AMRAP:
8 Lateral Hop Hops
4 HSPU
2 Squat Cleans
REST 3 MIN

5 MIN AMRAP:
8 Barbell / DB Facing Burpees
4 Power Cleans
2 Jerks
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will complete (3): 5 MIN AMRAPS with a 3 MIN REST in between AMRAPS for total rounds and reps
Movement Variations:
*Down+Backs: Down = 1 rep / Back = 1 rep
*Hang Power Cleans / Squat Cleans / Power Cleans
~Barbell (Suggested Weight: #135/95 – 65% of 1RM)
~Double DB or Single DB (Suggested Weight: #50/35)
*Wall Walks
~Tall Bear Crawls (4 Down / Backs – 10ft)
*Lateral Hop Hops Over Barbell or DB
~Lateral Step Overs
*HSPU
~HSPU (off the box) or DB Strict Press
*Jerks
~Barbell, Single DB, or Double DB Push Jerk or Split Jerk
Extra
Cool Down/Stretching:
https://www.youtube.com/watch?v=tXWh-dowiLg