TUE 6/27/23 WOD

Warm Up - 400-m jog – Then – 3 Rounds of - 10 banded pass throughs - 10 alternating soldier kicks - 10 banded pull aparts - 10 alternating hamstring scoop stretches – Rowing Technique: 

2 sets x :20 upright torso: Arms remain straight – drive with the legs and lean back slightly to finish
2 sets x :20 level hands:  Keep the hands / chain level throughout the row – finish with handle touching between chest and ribs
2 sets x :20 fast pull, slow return:  Pull fast using legs then arms and return slowly with arms then legs.
Clean Progression: Empty Bar

2 sets:  5 Clean deadlift – 5 Clean high pull – 5 Muscle cleans – 5 Hang power cleans – 5 Power cleans (Set 1 on coaches count / set 2 on your own)

Power Clean Building Up:  3 sets of 3 Power cleans adding weight each set - these sets are touch and go unbroken.

WOD – 20 Min EMOM:
Even minutes: 3 power cleans L3-225/155# L2-155/105# L1-75/55#
Odd minutes: Max calorie row L2- Max calorie row L1-8 calorie row

POST WOD: 2 rounds: 30 sec figure 4 stretch (rt/lt) – 30 sec couch stretch (rt/lt)