WARM UP: Row 20 cals, Spider-Man lunges, duck walk, toe kicks, 10 light gob squats, pass throughs, 10 hip ext, 5 pull ups. Repeat 2-3 times.
Banded hip stretches, pigeon stretch.
STRENGTH: Max effort Back Squat
3-3-2-1-1-1
Warm up well before you get to your first set of 3!
WOD: 4 rounds for time
400 m run
14 Ghd sit ups
7 chest to bar pull ups
3 power cleans 205/135
Use bands or do a jumping method for your chest to bars if needed. Try not to do chin over bar pull ups.
The power cleans are supposed to be heavy. Scale as needed but keep in mind the intent for the movement is meant to be heavy... while maintaining proper form. 🙂
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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