FIT
WARM UP
30 Plate Hops
10 Floor Sweeps
10 Tin Mans
10 Bootstrappers
:30 Plank
5 Clean Pulls
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
5 Split Jerks
5 Burpee Broad Jumps
STRENGTH
(A) E90sec x 8
2 Hang Cleans + 2 Front Squats + Push Jerk + Split Jerk
(B) 2 Sets
3 High Hang Clean Pulls + 3 Low Hang Clean Pulls + 3 Clean Pulls
Work up in weight on the complex.
WOD
EMOM 20
Min 1 – 18/15 Cals
Min 2 – 18 Box Jump Overs
Min 3 – 6 D Ball Over Shoulder
Min 4 – 1 Rope Climb
D – choose weight, 3 rope pulls, modify cals as needed
F – 100/70
P – 150/100, legless
COOL DOWN
2:00 T Spine Stretch W Pvc/bench
20 Slow Pass Throughs
Burn
WARM UP
1:00 On Machine
10 Mountain Climbers With A Twist
10 Floor Sweepers
10 Hand Release Push Ups
10 Deadlifts
10 Cossacks
SWEAT
(A) 5x, Each Round For Time
15 Dbl Db Push Press
15/12 Cals
20 Ring Rows
–Rest 1 Between Rounds–
(B) 4 Sets
12 Curtsy Lunges
12 Sumo Deadlifts
