W.U. See Whiteboard
Strength: Clean Work
Complex: EMOTM for 10 mins
- Power Clean + Hang Power Clean + Hang Clean + Front Squat
W.O.D 12 Min AMRAP of
- 4 x Hang Power Cleans 185/125
- 6 x Lateral Burpees over bar
- 8 x TTB
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CoreFit:
W.U. Hips/Ankles
Active W.U. 3 rounds of
- 20-40-20 suicide plus full sprint
- 30 x Alt High Knees
- 30 x Alt Butt Kicks
- 10 x Front Loaded Squats
W.O.D 20-18-16-14-12-10-8
- Wall Ball
- Alt Lunges w/Front Rack KB
- Double rep Mountain Climbers
**After each sequence complete 8 cals
