WARM UP:
400 M. Run
25 Thrusters (45/35/15)
25 Hang Cleans
LIFT:
Power Squat Cleans
2@85%
2@90%
2@Max
2@Max
2@Max
WOD:
“SHOCKWAVE”
200M. Run
Then:
21-15-9
Power Cleans (185/125) (165/110) (155/105) (135/95)
GHD Sit Up (Sub. Ab Mat accordingly)
Then:
200M. Run
POST WOD:
Foam Roll
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