Monday 1-29-24

Vault #4

Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups 
10 Burpees 

Mobility:
Half Lotus On Wall (45 sec each side)
Front Rack Fixer On Box 
Prayer On Roller (1 min)
Banded Lat Stretch (45 sec each side)

Strength:
OH Squat Practice (not max)
5-5-3-3-3

WOD:
Vault #4 Maelstrom
For Time:
4o0m Run 
15 Unbroken Power Cleans 
30 Box Jump Overs 
15 Unbroken Power Cleans 
400m Run 
15 Unbroken Power Cleans 
30 Box Jump Overs 
15 Unbroken Power Cleans 
400m Run 

Score: Total Time and Weight 
**Goal 12-18 min, must be unbroken power cleans or you start over. 
Suggested: Male 75-95# Women 55-75#