WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC and Overview

EMOM 6

O: 5 Up-Downs + MAX Air Squats

E: 5-7 Push-ups + MAX Ring Rows

**Have athletes grab barbells and take them through 5 reps of each on coaches call:

High Hang Muscle Cleans

Strict Press

Hang Power Cleans

Push Press

Below the Knee Power Clean

Push Jerk

Power Clean from Shins

Thrusters

Strength

10:00 to …

Build to a “Heavier” Squat Clean and Jerk Single*

*This isn’t a max, we just want to get some quality singles in and work to about 20-30% heavier than you plan to go in today’s WOD.

Clean and Jerk (todays “heavy” single)

Metcon

California Love (Time)

6 Rounds for Time:

5 Squat Clean & S2OH* (155/105)

5 Burpees

*Can be a squat clean thruster

*15 mins Time Cap, Goal <12:00

Cooldown

5:00 Foam Rolling or other Mobility

*Focus on quads and hips