170802 – “Alverstone”

 

Warm up:

400M Run

Lateral Drills

Power Clean Breakdown

 

Skill/Strength:

10 Mins build to Heavy Single Power Clean

 

WOD:

7 Min AMRAP

Rx:

1,2,3,4,5,6… Power Clean (165/115)

30 Double-unders

Scaled:

1,2,3,4,5,6… Power Cleans (70%)

30 Single Jump Rope

 

Cashout:

3 Rounds NFT

10 Bent over Rows (Barbell)

:30 Superman Hold

30 Glute Bridges

 

Mobility:

Glute LAX

Circle-up

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