FIT
WARM UP
30 Plate Hops
5 Bulldogs
10 Shoulder Rolls
10 Goodmornings
10 Strict Press
10 Front Squats
10 Power Cleans
10 Beat Swings
10 Burpees
STRENGTH
A. EMOM 10
1 Squat Clean
+
2 Jerks
B. 3 Sets
3 Position Clean Pull
*High Hang + Knees + Floor
Work up in weight on the EMOM then use your final weight+ for pulls.
WOD
AMRAP 14
5 Squat Cleans
10 Toes To Bar
15 Hand Release Push Ups
D – choose weight
F – 95/65
P – 135/95
COOL DOWN
1:00/side Pvc Front Rack Stretch
1:00/side Seated Twist
Burn
WARM UP
10 Inch Worms
5 Each Side Windmill
10 Lunge And Reach
10 Step Ups
10 Hand Release Push Ups
10 Cals On Machine
SWEAT
A. EMOM 20:00
1. :40 On Machine
2. 10-12 Dbl Db Snatch
3. Dbl Db Box Step Ups
4. Rest
B. 4 Sets
10 Bent Over Row
10 Zottman Curl
