FIT
SKILL
CLEAN AND JERK
EMOM 12:00
MIN 1 – 6
1 HANG POWER CLEAN & 2 JERKS
MIN 7-12
1 SQUAT CLEAN & 1 JERK
*WORK UP IN WEIGHT ACROSS*
WOD
3 TABATAS
(4:00 each)
A) ALTERNATE BETWEEN
1. GOBLET SQUATS
2. JUMPING LUNGES
–REST 1:00–
B) ALTERNATE BETWEEN
1. PUSH UPS
2. BICEP CURLS
–REST 1:00–
C) ALTERNATE BETWEEN
1. TUCK SIT UPS
2. RUSSIAN TWISTS
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
DEATH BY EMOMS
1. EMOM 5
12 LUNGE+5 PUSH UPS
2. EMOM 5
15 KB SWINGS
3. EMOM 5
10 DBL KB DEADLIFTS
4. EMOM 5
15 SIT UPS
5. EMOM 5
15 BENT OVER ROW
BOOTY
“BRING SALLY UP”
BANDED SQUATS
