Cleans + Kelly + Helen

Warmup

  • 200 Meter Run
  • 3 Inchworms
  • Line drills:
    • Quad Stretch
    • Knee to Chest
    • Solider Kicks
    • Side Lunge
    • Cradle Stretch
    • Walking Samson
    • Walking Spidermans
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance

Strength

Cleans – 5 rounds of 3 reps

These are squat cleans. If you do not have squat cleans down, scale to power cleans. Get to a weight where you have to quickly get under the bar.

WOD

For time

  • 1 round of “Kelly”
  • 1 round of “Helen”
  • 1 round of “Kelly”

Kelly

  • 400m Run
  • 30 Box Jumps (24/20)
  • 30 Wall Balls (20/14)

Helen

  • 400m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull-ups

Scale for run is 400m row or 25 cal Assault Bike