Warm Up
50on:10off at each Station
-Burps
-Barbell Front Squat*
-Plank Up to Push Up
-Hang Muscle Clean
-Burpees
-Tall Clean
*2 second pause in the bottom
Mobility
Hip Rolling
Pigeon Stretch
Strength
EMOM10
Squat Clean
1 Rep 85-90%
Not a max out day. The goal is to complete 10 heavy reps with 40s recovery. Start at 85% and then climb to 90%. Work on consistency and from
WOD
In 13 Minutes
Buy In-
50 Bar Facing Burpees
Then AMRAP
12 Deadlifts 135|95
9 Hang Squat Cleans
6 Shoulder to Overhead
Level 3- 115|75
Level 2 – 95|55
Level 1 -75|35
ADV- 155|105
Extra Work – Active Recovery
3 Rounds
15 Cal Row
15 Cal Bike
100ft Sandbag Carry
15 Cal Row
15 Cal Bike
100’ Farmers Carry 70’s|50’s
ADV – 5 Rounds