WOD, June 15th

Warm-Up
(12 MIN):
200m Run or Row
10 Standing High Knees
10 Bear Hugs
10 Toe Touches
10 PVC Pass Throughs
10 PVC Windmills
10 PVC Pass Arounds
10 Iron Cross
10 Scorpions
5 Empty Barbell Low Hang Power Clean
5 Empty Barbell Strict Press
5 Empty Push Jerk or Split Jerk

***Athletes needs to spend the rest of the time warming up their power clean and push jerk or split jerk for the EMOM

Strength Work
(10 MIN):
EMOM:
1 Power Clean + 1 Push Jerk/Split Jerk
***Every Minute On The Minute, Athletes will complete 1 Power Clean and 1 Push Jerk or Split Jerk
***Athletes can add weight during the EMOM if desired
***WOD Perspective: #135/95 (65% of 1RM)
WOD
200614
For Time:
1000m Row, 800m Ski Erg, 60 Cal Assault Bike, or 80 Cal AirDyne
30 Power Cleans, #135/95 (65% of 1RM)
30 Burpees
1000m Row, 800m Ski Erg, 60 Cal Assault Bike, or 80 Cal AirDyne
(20 Min Time Cap)
ZOOM WOD
For Time:
1000m Row or 100 Down + Backs (10ft – Down = 1 / Back = 1) or 800m Run
30 Power Cleans or DB Cleans
30 Burpees
1000m Row or 100 Down + Backs (10ft) or 800m Run
(20 Min Time Cap)
WOD DETAILS
*Athletes will complete the WOD for time
*Athletes need to focus on form and technique for power cleans. Athletes need to receive the bar in the front rack position and stand up to full leg extension to complete the rep.

Movement Variations:
*Power Cleans
~~Double DB Cleans or Single Alt. DB Cleans or Med Ball Cleans
*Burpees
~~Modified burpees off a box, chair, couch, or wall