FIT
WARM UP
30 Jumping Jacks
10 Scap Pull Ups
10 Push ups
10 Clean Pulls
10 Power Cleans
10 Front Squats
10 Hollow Rocks
10 Wall Balls
STRENGTH
EMOM 10
2 Power Cleans
+
1 Squat Clean
+
2 Jerks
Then…
3 Sets
5 Clean Pulls
Work up in weight for the EMOM then start pulls with final EMOM weight and work up.
WOD
3x, Each Round For Time
30 Wall Balls
20 Pull Ups
–Rest 2 Between Rounds–
D – choose weight, seated/banded pull ups
F – 20/14
P – 30/20
COOL DOWN
1:00/side Pvc Front Rack Stretch
1:00/side Seated Twist
Burn
WARM UP
1:00 Of Skipping
10 Lunge And Twist
:10 Hang From Rig
10 Step Ups
10 Single Arm Push Press
10 Up Downs
SWEAT
AMRAPx5
10 Burpee Box Jumps
10 Knee Ups Or 10 Vups
REST 2:00
AMRAPx5
20 Push Press
40 Skips
REST 2:00
REPEAT
