4 Rounds of 4 Mins

Jun 4th, 2020

Category: Uncategorized

4 Rounds of 4 Mins

Outdoor Classes running all day – Register on the ZenPlanner App. Live Zoom WOD- from the Box at 12pm & 5pm today. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm Up
5 minutes of jump rope*

*4 air squats and 6 push ups at the top of every minute. Work in diff jump rope techniques – singles, skiers, single leg, skipping, front to back, double unders, etc..

1 Hang Muscle Clean
2 Front Squats
3 Strict Press

1 Mid Hang Muscle Clean
2 Front Squats
3 Push Press

1 Muscle Clean
2 Front Squats
3 Push or Split Jerks

Mobility
Front Rack/Triceps with bands

Strength
E2MOM14
ODD Minutes Only
Climb in Weight
1 Power Clean
2 Front Squats
3 Shoulder to Overhead

WOD
4 Rounds

4 Minute AMRAP
4 Squat Cleans* 115|75
6 Push-ups
20 Double Unders**

2 Minutes Rest

Level 2- 95|65
Level 1- 65|35

ADV – 135|95; Clap Push Ups

*if using an awkward object you may sub 4 Power Cleans & 4 Front Squats
**sub mountain climbers