1/18 WOD

Warm-Up : 3 rounds 8 Jump Shrugs 6 Hang Power Cleans 4 Front Squats 2 Power Cleans (light) Accessory Work 3×8 Barbell Rows 3×10 Core Stability weighted plank Strength Build to a Heavy Power Clean for

Warm-Up 3 rounds 30 sec Jump Rope 8 Push-Ups 10 Goblet Squats (light) TEAM - 18 min AMRAP All reps split-You go, I go (one person works at a time) 24 DB Snatches (50/35) 12 T2B or KTC 24 DB Front Rac

Warm-Up 10 Jumping jacks 10 Air squats 10 Ring rows 10 Slow push-ups 10 PVC pass-throughs SKILL: PULL UP 4 sets of ( with a Band) 4x Chest to bar Strict pull 3x Strict Pull Up 2x kipping WOD 14-min A