Movement activation
Power clean and power snatch play
Brain Cancer WOD
AMRAP in 20 minutes
Partner WOD or individual
• 50 Thrusters Empty Bar
• 50 Double-Unders
• 40 Box Jumps
• 40 Toes-to-Bars/ v ups
• 30 Chest-to-Bar Pull-Ups
• 30 Burpees
• 20 Hang Power Cleans 60/40
• 20 Jerks 60/40
• 10 Power Snatches 60/40
• 10 Muscle-Ups, burpee pullups
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
