5.17.17

Warm up

2 rounds

200 m run 

perfect stretch

20 pvc pass throughs

20 jumping jacks

15 slam balls

______________________

Skill/Strength:

6 sets

2 power cleans

2 front squats

(competitors only.. add 2 split jerks to the end of each set)

______________________________

NEW YOU CHALLENGE WOD:

3 min AMRAP

7 power cleans 75/55

14 box jumps or step ups 24/20

rest 1 min

3 min AMRAP

7 front squats 75/55

14 toes to rig/knees to elbow

rest 1 min

3 min AMRAP

7 shoulder to overhead 75/55

14 ring rows

_________________________________________________

ATB WOD:

2 rounds

3 min AMRAP

7 Power cleans 135/95

14 box jumps 24/20

rest 1 min

3 min AMRAP

7 front squats 135/95

14 t2b

rest 1 min 

3 min AMRAP

7 Shoulder to overhead 135/95

14 C2B pull ups

rest 1 min 

__________________________________

COMPETITORS WOD:

2 rounds

3 min AMRAP

7 power cleans 155/105

14 BBJO 24/20

rest 1 min

3 min AMRAP

7 front squats 155/105

14 t2B

rest 1 min

3 min AMRAP

7 STOH 155/105

14 C2B pull ups

rest 1 min

____________________________________

Cool down: 200 m walk