FIT
STRENGTH
8-12 Sets
Clean pull + high hang squat clean + clean
Work up in weight across your sets.
WOD
5 Rounds
200m run
1 rope climb
5 deadlifts
5 hang power cleans
5 front squats
5 shoulder to overhead
D – choose weights
F – 95/65
P – 135/95
COOL DOWN
1:00/side thread the needle
10 slow cat camel
1:00/side dragon
BURN
SWEAT STEADY
AMRAPx30
500m on machine (1000 if on bike)
30 knee up or vups
15 db squat clean and jerks
5 rope pulls or climbs
500m on machine (1000 if on bike)
20 knee up or vups
10 db squat clean and jerks
5 rope pulls or climbs
500m on machine (1000 if on bike)
10 knee ups or vups
5 db clean and jerks
5 rope pulls or climbs
