WOD

"Clean & Thrust"

By Lance Mosley

3/10/20

MOBILITY

2 RDS

ROTATOR CUFF WORK

10 EXTERNAL ROTATION
10 INTERNAL ROTATION
10 SINGLE ARM KB PRESS EACH SIDE (USE LIGHT WEIGHT)

WOD

21 HPC 95/135
21 THRUSTERS 95/135
200M RUN
15 HPC
15 THRUSTERS
400M RUN

9 HPC
9 THRUSTERS
200M RUN

6 HPC
6 THRUSTERS
400M RUN

HWOD

SAME EXCEPT 65/95

EWOD

With a partner:

200 cal AB or Row (switch as needed)

400m Run

*every 4 mins run 400m run with partner