Warm-Up
Coach’s choice
WOD prep strength
OT3M Hang Power clean from mid thigh. Rounds are 90 seconds. Add load each set if capable.
5,5,5,5,5
Athlete 1 start on round 1
Athlete 2 start on round 2
Athlete 1 start on round 3
Athlete 2 start on round 4
Athlete 1 start on round 4
Athlete 2 start on round 6
Athlete 1 start on round 7
Athlete 2 start on round 8
Athlete 1 start on round 9
Athlete 2 start on round 10
WOD
16 alternating rounds 20 seconds work 10 seconds rest. One athlete will start on the ropes the other with burpees. Athletes will alternate back and forth each round.
Tabata battling ropes
Tabata burpees
Post WOD:
If time Game or Mobility – Coach’s choice.
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