Thursday WOD

Warm-up
Warm-up
Warm-up
Row/Ski/Bike for 3 min
– Pace – 40 sec moderate/20 sec hard

3 Rounds:
– 10 Banded Good Mornings
– 10 V-Ups
– 3 Wall Walks

Group BB Warm Up
– DL, HPC, FS, PP

Strength
Clean Pull + Power Clean + Jerk (Every 90 Sec for 12 min)
– Ascending
– 3 second descent from top of clean pull to floor before power clean
– build tension in hamstrings

Metcon
Metcon
10 min AMRAP

– 1 Power Clean 185/125
– 1 HSPU
– 2 Power Cleans
– 2 HSPU
– 3 Power Cleans
– 3 HSPU
… increase reps by 1 for each movement each round until 10 min is up