Dynamic Warm-Up – Mobility
Prepare to for..
Over Head Squat 5×3
WOD: “20 Minute EOMOM of:
Odd: 5 rep Power Cleans 155/115 125/95 95/55 75/35
Even: 10 Weighted walking lunges (same weight as PC)
*Scale lbs and movement accordingly to maintain intensity with good mechanics on each minute Odd/Even on B. Ask your coach for help.
Cool Down Recovery
C. Accessory Work (Shoulders) *see PDF for week on white-board
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
D. See programming on white board.