Friday Group Strength and Conditioning

6 min EMOM

-high hang clean

-hang clean + 2 push jerks

All cleans are squat

Increase weight each round. Start light.



Then 3R:

-10 warm up box jumps

-30s jumprope

Increase box jump height each round.

NO rebounding during the warm up. You can warm up the rebound after, if you will be using it in the WOD.



WOD: 27-21-15-9 rep rounds for time

-Box jumps (24″”/20″”)

-Hang power cleans (95/65 lbs.)


-Shoulder to overhead (95/65 lbs.)

– hollow rocks”

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