WOD, JUNE 9th

Warm-Up
(12 MIN):
10 Cal Row, Bike, or Down + Backs
10 Toe Touches
10 Arm Circles (5 Forward / 5 Back)
10 Iron Cross
10 Scorpions
10 Thread the Needle (5- Right / 5- Left)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Inchworms + Push-up
5 Russian Baby Makers
5 Empty Barbell High Hang Power Cleans
5 Empty Barbell Low Hang Power Cleans

***Use the rest of the time to warm up your hang power clean for the EMOM
WOD Perspective: (65% of 1RM Clean or Clean + Jerk)

Strength Work
(14 MIN TOTAL):
7 MIN EMOM:
*3 Hang Power Cleans (Unbroken)
~~Athletes need to use a weight that they can maintain form and technique

THEN:
(7 MIN):
3 sets of: (#4 ON THE CLOCK)
5 Strict Pull-up, Banded Strict Pull-up, Ring Rows, Bent Over Row
30 Sec Plank

WOD
200609
15 MIN AMRAP
BUY IN:
50 Cal Row or Bike
THEN, As Many Rounds Of:
2 BMU
4 Hang Power Clean, #135/95 (65% of 1RM Clean or Clean + Jerk)
6 Bar Facing Burpees
(Score = Total Rds + Reps)
ZOOM WOD
15 MIN AMRAP
BUY IN:
50 Cal Row, Bike, or Down + Backs
THEN, As Many Rounds Of:
2 Bent Over Rows (Barbell or DB)
4 Hang Power Clean (Barbell or DB)
6 Bar or DB Facing Burpees
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes will complete the buy in and then as many rounds and reps of the AMRAP
*Athletes can modify and sub movements
*Remember to listen to you body as we are getting back into the gym

Movement Variations (Scaled or Injury Modifications):
*BMU
~~C2B, PU, Banded Strict PU, Jumping PU, Ring Rows, Bent Over Row
*Hang Power Clean
~~Single or Double DB