FIT
WARM UP
30 Plate Hops
10/Arm Single Arm Press + Windmill
10 Beat Swings
10/Leg Step Ups
10 Hang Power Clean + Front Squat
5 Push Jerks
5 Split Jerks
3 Wall Walks
STRENGTH
(A) 3-4 Sets
Clean Pull W Pause On Toes
+
High Hang Squat Clean
(B) 4-5 Sets
Clean + Hang Clean + 2 Jerks
Work up in weight for each.
WOD
AMRAP 20
5 Strict Handstand Push Ups
10 Weighted Step Ups
15 Toes To Bar
D – pike push ups, choose weight
F – 35s/20s
P – 50s/35s
COOL DOWN
2:00 Forward Fold
2:00 Frog
BURN
SWEAT
(B) EMOM x20
1. 5 Devils Press
2. 10 Calories
3. 15 Push Press + M.e. Air Squats
4. Rest
(A) 4 Sets
12 Zottoman Curls
10 Overhead Tri Ext
