M/E Front Squat, PB Ladder Power Clean & Triple Unders, 500m Row ASFAP

Mobility WOD

Beginner 6am, 9:30am & 7:30pm

(A) Clean-Work within the limitations of your movement 

(B) Individually for time-3 Rounds 10 Power Cleans 50/35kg, 400m Row/Run

(C) Practice Double Unders 

Intermediate 6am, 9:30am & 6:30pm

(A) Clean-Work to the limits of your movement

(B) Individually for time-3 Rounds 10 Power Cleans 60/40kg, 400m Row/Run 

(C) Practice Triple Unders

Advanced 9:30am & 5:30pm

(A) M/E Front Squat

(B) Individually complete-PB Ladder-Power Cleans & 3 x Triple Unders

(C) Individually ASFAP-500m Row

Coaches Tips- (A) No more then 3 lifts above 90% of your current 1RM (B) It's 5,4,3,2,1 Power Clean & 15,12,9,6,3 Triple Unders (C)