WOD

"Rap & Clean"

By Lance Mosley

4/23/19

MOBILITY

WRIST STRETCH

PIGEON POSE

COUCH STRETCH

STRENGTH

CLEANS FROM THE FLOOR
3x3 85% OH YOUR 1 RM

7 MIN AMRAP

7 TTB
7 FRONT RACK KB SQUATS 25/35 (use 2 KB)
7 BURPEES

REST 2 MIN

30 POWER CLEAN FOR TIME 105/155

EWOD

4 x 200m at end of each rd 10 burpees
3 x 400m at end of each rd 15 burpees
2 x 600m at end of each rd 20 burpees
1 x 800m at end of each rd 25 burpees