FIT
WARM-UP
30 Jumping Jacks
10 Mountain Climber w Twist
10 Bootstrappers
10 Hang Cleans (Bar/DBs/KBs)
10 Front Squats
10 Strict Press
x2
FIT
STRENGTH
Barbell
EMOM 10
Clean Pull + Hang Clean + Clean
No Barbell
EMOM 10
Min 1 – 8-12 Dbl DB/KB Squat Cleans
Min 2 – 20-30sec L-Hang / L-Sit / Hollow Hold
Work up in weight on the barbell based on feel.
The non barbell builds volume in squat cleans and puts a focus on core stability.
WOD
20 Rounds
1 Power Clean & Jerk
3 Strict Handstand Push Ups
6 Pistols / Step Ups
D – Choose Weight
F/P – 75% of 1 RM PCL&J
*If using DBs perform 3 Clean & Jerks each round*
COOL DOWN
1:00/side Seated Twist
1:00 Forward Fold
BURN
WARM-UP
30 Toe Taps
10 Lunge & Reach
10 Light Thrusters
10 Tin Man
10 Floor Sweepers
12 Knee Up to Opposite Elbow
x2
BURN
(A) EMOM 16:00
1. Burpee Deadlifts
2. Wall Sit
3. Lungester
4. Rest
(B) EMOM 16:00
1.Sumo Deadlift
2. Good Mornings
3. 1/2 + 1 Squat
4. Rest
