FIT

STRENGTH
Power Cleans & Squat Cleans 2:00 Ladders
Starting at 60% 1RM Clean
2:00 to Hit 9 Perfect Power Cleans
with a :02 Pause in the Catch for Each
–Rest 1:00–
2:00 to Hit 7 Perfect Power Cleans at 70%
–Rest 1:00–
2:00 to Hit 5 Perfect Squat Cleans at 75-80%
–Rest 1:00–
2:00 to Attempt a 2 Rep Squat Clean
WOD
10 Rounds
10 Wall Balls
12 Push Ups

ENDURANCE 2
EMOM 10
:20 HARD
:40 SLOW MOVEMENT
ASSAULT BIKE

BURN

4 Rounds
10 DBL DB Push Press
:30 Rest
10 DLB DB Hang Power Cleans
:30 Rest
10 Front Squats
:30 Rest
immediately into…
AMRAP 10
6 Burpee Box Jumps
10 Push Press

EMOM 9
1. 7/side Side Bends
2. :40 Boat Pose with KB at Chest
3. 20 Plank Reach Out to Tap KB