LIFT

Clean 3 x 5 – work to a heavy triple.

If you are new then work from the hang for a 3 x 5 Hang Power Clean.

WORKOUT

Performance
12 Min AMRAP
10 DB Goblet Squat 20/15kg
10 1 Arm DB Push Press (5 Per Side)
100m Waiters Walk

Fitness
12 Min AMRAP
10 DB Goblet Squat 15/10kg
10 1 Arm DB Push Press (5 Per Side)
100m Suitcase Carry

BODYCARE

Good to see so many folks hitting up coaches to put on a ROMWOD between sessions, if you have not tried it give it a go this week.

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym. Available in the gym between classes or at Open Gym, ask a coach to put it on the screen for you.

Want to do ROMWOD at home? Follow the link below for a free 14 day trial.
ROMWOD - Optimize Your Range of Motion