WOD:

1) Clean Pull: 2 reps EMOTM for 12 minutes at 110% of Max Clean

Perform 2 Clean Pulls Every-minute-on-the-minute for 12 minutes. The weight should be 110% of your heaviest clean, Squat or Power. Focus on explosive drive and a big shrug.

httpv://www.youtube.com/watch?v=2gxgl-P-C0o

2) 3 rounds AQAP:

25 Power Cleans 135/95

25 Burpees

25 Toes-to-bar

Extra Work:

3) Bulgarian Split Squat: 3 x 10/side

For these use Dumbbells or Kettlebells to weight yourself. You will see these a few times over the next 4-6 weeks so don’t go to heavy to start, they’ll make you sore.

httpv://www.youtube.com/watch?v=1CvEs-TOIKM

4) Hollow/Superman: 8 x 20:10

Alternate between Hollow and Superman for 4 rounds of each of 20 seconds on 10 seconds off.

For results post weight for Clean Pulls and time to complete Met-con along with any scaling used. If you did Extra Work post weight for Bulgarian Split Squats and thoughts/comments for Hollow/Superman.

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