WOD13072020

TASK 1: WARM UP

A. 2 min AMRAP @ easy pace

. 10 Burpees

. 10 Jump Squats

2 min rest

B. 2 min AMRAP @ easy pace

. 10 Burpees

. 10 HR Pushups

TASK 2: WEIGHTLIFTING

A. Power Clean 80% or DB Power Clean

10 sets, 2 reps

Go every 75s

B. Squat Cleans

5 sets, 1 rep @ 70%

Go every min

TASK 3: STRENGTH

A. Seated DB shoulder press

4 sets, 10 reps

B. Lateral raises

4 sets, 12 reps

TASK 4: CORE

Superset for 5 rounds

. 45s Plank

. 50 Russian twists