FIT
WARM-UP
40 Toe Taps
10 Mountain Climber w Twist
10 Bootstrappers
10 Hang Cleans
10 Strict Press
10 Lunges
40 Grasshoppers
FIT
STRENGTH
Barbell
EMOM 12
Power Clean + Squat Clean
No Barbell
EMOM 12
Min 1 – 10 Db Power Clean + Split Jerk
Min 2 – 5/side Weighted Step Ups/lunges
Min 3 – 20-30 Jump Squats
Work up in weight for the complex.
Non barbell version gives some variety with the split jerk and then some leg strength and stamina.
WOD
EMOM 16
Min 1 – 15 Power Cleans
Min 2 – 15/12 Cals
Min 3 – Max Effort Handstand Push Ups
Min 4 – Rest
D – choose weight
F – 75/55
P – 115/75
*Cal substitute = 45sec of [4 high knees + 1 tall burpee]
COOL DOWN
1:00/side Seated Twist
1:00 Forward Fold
BURN
WARM-UP
12 Inch Worms
12 Floor Sweepers
10 Bootstrappers
12 Light SA Thrusters
12 Straight Leg Sit Ups
x2
BURN
(A) AMRAP 15
20 Deadlifts
15 Sit Ups
10 Thrusters
–REST 3:00–
1 Round
60 Deadlifts
45 Sit ups
30 Thrusters
(B) Tabata
Alternate between:
1.Ê Jump Squats
2.Ê Inch Worms
