Atherton & Cairns WOD

Warm up

200m Run
20 SL Glute bridges
20m spiderman
20m burpee broad jump
200m Run
20m SL hops
20 Banded pull aparts
20 Banded GM’s
200m Run

Power

Power Clean Technique

6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Conditioning

“Undercover”
3 Rounds:
15 Power Cleans (50/35), 20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Assault Bike