Friday, 11/13

Warm Up

3 Rounds
10 Squats (Pause/Regular/Jump)
8 Alt Spider Lunge w/Rev Hand
6 Inchworms to Plank
4 Planks to Squat

Prep: (7 Minutes)
1 x 10 Power Clean w/ empty Bar + 5 Burpees + 10 Step Ups
1 x 5 Power Clean w/ warm up weight + 5 Burpees + 5 Box Jumps
1 x 3 Power Clean w/ workout weight + 3 Burpee Box Jumps
into
3 sets of squat cleans building up to about 70-75% 1RM
3 at 60%,
2 at 65%,
1 at 70-75%

SMACKDOWN WOD
“One Part Cream, Two Parts Sugar”‘

Part 1

AMRAP 8 Minutes
15 Burpee Box Jumps Overs (24”/20”)
15 Power Cleans (135/95)

Part 2
then in 8 Minutes
Establish a 1RM Clean
(athlete must load their own barbell and announce weight)