WOD NOTES
Chip….chip….chipper….
Fitness
15 minutes
Practicing power clean technique
12 minute AMRAP
100 single unders
60 calorie row
30 wall balls
10 power cleans @65% of todays #
Performance
15 minutes
Work up to heavy triple touch and go power clean
12 minute AMRAP
80 DU
60 Calorie Row
30 Wall balls 20/14
10 Power cleans 135/95
Sport
Power clean w/2 sec pause @knee
5 x 1 @85%
HBBS
Build up to 8 RM
Then…
3 x 4 @same load
C 1) Bullet Squats 4 x 8
C 2) Partner Glute Ham raises 4 x 6
C 3) Single arm cable row 4 x 12
Rest 2 minutes between sets
