:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Power Clean 3 – 3 – 3 or more
If you are on week #2-
Set #1 is 3 reps @ 70% of your “working” one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
Conditioning Work
Amrap in 15 Minutes
10 Ring Dips or 20 Box Dips (scaled)
15 Weighted 20 ” Box Step Ups 65M/45W
20 Ab Mat Sit Ups
:endwod:
