FIT
WARM UP
1:00 Cario
10 Lunge and Twist
10/side Windmills
10 Beat Swings
10 Push ups
10 Bent Over Rows
10 Shoulder Rolls
10 Power Cleans
5 Push Jerks
5 Split Jerks
STRENGTH
3 Sets
3 Halting Cleans + 3 Tall Jerks
*Halt below knees and above knees
Can be done with empty bar or super light weight
EMOM 12
Clean + Hang Clean + Split Jerk
Work up in weight across the EMOM.
WOD
3x Each Round For Time
10 Dbl Db Snatch
10/side Mixed Carry Lunges
5 Bar Muscle Ups
15/12 Cals
–Rest 2–
D – choose weight, farmer + front rack, 5 push ups + 5 ring rows
F – 35s/20s, front rack + oh, 5 push ups + 5 pull ups
P – 50s/35s front rack + oh
COOL DOWN
2:00 Frog
2:00 Forward Fold
BURN
SWEAT
AMRAPx5
3 Burpee Box Jumps
9 Kb Swings
18 Kb Push Press
–Rest 1:00–
Amrapx5
18 Box Jumps
9 Ring Rows
3 atlas lunge with KB ( lunge lunge squat )
5 Sets
10 Split Squats Each Side
10 Cyclist Squats
