PRIMER:
3 Rounds:
12/9 Cal Bike
7 Hang Power Cleans
5 Walk Outs | 3 Wall Walks | 25 Ft HS Walk or 2 Wall Walks
MOBILITY:
Childs Pose | Downward Dog
STRENGTH:
On The Every 90s x 4
5-4-3-2
Hang Power Cleans (climbing in weight) + 30s Plank
Let’s go heavier by 5-10 lbs this week.
WOD: Hot Lava
21-15-9
Hang Power Cleans @ 185/125
50 Double Unders After Each Round
Time Cap 12 Minutes
Modifications:
Double Unders: 50 Single Unders + 5 Burpees
Dumbbell:
21-15-9 Double DB Hang Cleans
50 Double Unders after each round
Bulletproof Shoulders:
21-15-9 SDLHP
50 Double Unders
Bodyweight:
30-20-10 Chest to Bar Pull Ups
50 Double Unders After Each Set