Warm-up
Run 1 Loop
10 Burpees
10 Box Jumps or Step Ups
10 Burpee Box Jumps
Core Work
6min AMRAP
10 Barbell Rollouts
10 Muscle Cleans
:30 Barbell Overhead Hold – Tight Hollow Body Position
WOD
600m Run
30 Hang Power cleans (135,95)
30 Burpee box jumps
Rest 3 Minutes
800m Run
20 Hang Power Cleans (155,105)
20 Burpee Box Jumps
Rest 3 Minutes
1065m Run (2 loops)
10 Hang Power Cleans (175,115)
10 Burpee Box Jumps
Level 3- (115,75/135,95/155,105)
Level 2- (95,55/115,75/135,95)
Level 1- (75,35/85,45/95,55), 20-15-10 BBJ
Extra Work
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.