Warm-Up
40|30 Cal Row
Grab a box and a heavy band and a lighter kb – 1|.75pood
2 Rounds
20 Bandy Good Mornings
20 KB Step Ups*
10 Muscle Cleans
10 Front Squats
10 KB Banded Strict Press
-Add some weight to the bar for round 2
* 2nd round – Box Jumps – 1st 10 with a step down, 2nd 10 rebounding if comfortable doing so
Build up in height on the box jump
Mobility
Wall Stretching
-Upper Body
-Lower Body * can post the lower body vid on sugarWOD
WOD (24 Min)
In 6 Minutes
60|50 Cal Row
-Then-
Ascending AMRAP*
1 Squat Clean and Jerk 155|105**
1 Box Jump 30|24
2 Squat Cleans and Jerk
2 Box Jumps
…
Rest 3 Minutes
In 6 Minutes
50|40 Cal Row
-Then-
Ascending AMRAP*
X Squat Clean
X Box Jumps
X Squat Clean
X Box Jumps
…
Rest 3 Minutes
In 6 Minutes
40|30 Cal Row
-Then-
Ascending AMRAP*
X Jerk
X Box Jumps
X Jerk
X Box Jumps
…
*Pick up where you left off with the number of barbell movements and Box Jumps
**can be a cluster
Level 3- 135|95 27|22”
Level 2- 115|75, 24|20”
Level 1- 95|65, 20|12”
ADV – 165|110, 36|30