“A bird sitting on a tree is never afraid of the branch breaking, because her trust is not on the branch but on it’s own wings. Always believe in yourself.” ~Unknown
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
2 Rounds w/ BB
5 Hang Clean Extension
5 Hang Clean Pulls
5 Hang Cleans
5 Hang Squat Cleans
Then:
5 Min. of Hip Mobility
LIFT:
EMOM For 10 Min.
3 Power Cleans working up to a heavy single!
(Rest the remainder of the minute)
*Progressively add weight accordingly based on comfort level
**Start around 80% of 1RM. Work past your wod weight.
WOD:
“PIC UP STIX”
For Time:
30 Wall Ball (20/16) (16/14) (14/10) (10/6)
3 Cleans (255/180) (245/170) (235/165) (225/155)
20 Wall Ball
6 Cleans
10 Wall Ball
9 Cleans
*This is a very heavy strength based workout. The goal is to work within 90% of your 1 rep max. The numbers I have listed are guidelines not requirements. The wod should take some time. Stay technically sound and lift heavy!
POST WOD:
Hip Mobility
