(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec / arm Chicken str, 30 sec PVC good mornings, 20 sec BB front rack stretch, 30 sec BB power clean
Every 30 Seconds for 12 min
1 Power Clean
*Weight = athletes choice, but, make the weight sustainable and make every rep look and feel great – no misses.
15 min AMRAP
10 Burpees over the ERG (Mod: Step over)
15 American KBS (70/53) (50+ 53/35)
Rest 60 sec.