PA Home WOD briefing :
WOD :
5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches
Scaling:
3 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches
(Use Barbell OR DB)
Warm-up:
1 min Burpees
2 rounds of below with PVC:
10 High Pulls (Clean grip)
10 Power clean
10 High Pull (Snatch grip)
10 Power snatch
10 Thrusters
Cool Down:
1 min child pose internal+external
2 min wrist and arm stretch
1 min pigeon pose
1 min figure 4 stretch
