WOD Prep
Spend 5 minutes empty bar work
Spend 10 minutes building up to 2 x 75% of power clean
Training WOD
21 minute EMOM
- 3 x Power cleans 75%, not touch and go.
- 8 x TGU situps, 4 per arm for quality, ( this is the first part of the TGU from lying on the floor to sitting upright, weight is too heavy if any of your feet come off the floor).
- 15 x wallballs
Power cleans are great exercise to demonstrate power and co-ordination, choose a weight where you show this.
TGU sit ups maybe challenging due to yesterdays one arm carries, core and shoulder stability will be challenged.
Wallballs will get heart rate up for those that need to work on their stamina.