Primarily Outdoors – Parking Lot will be used for Fitness
Warm-up
400M Run
Then
Every 90 Seconds
10 BB Front Rack Kneel To Stand Then AMRAP
BB High Pull
20 Lateral Up/Overs
Then AMRAP
Front Rack SOTTS Press
10 Box Jump Overs
Then AMRAP
Muscle Clean
Then with Long Band
2 Rounds
:30 Work/:15 Rest
-Banded Side Step with Overhead Lock Out
-Banded Thruster
-Banded Kickback Right Side
-Banded Kickback Left Side
Drill Barbell Movements
Strength
E2MOM12
Squat Clean
2 Positions
1. High Hang
2. Mid hang- full pause
WOD
21-15-9
Thrusters 135|95
Box Jump Overs
Level 3- 115|75
Level 2- 95|65
Level 1- 75|45
ADV- 30|24
Extra Work
3 Rounds
Run 200m
20 TTB
Run 200m
15 Bench Press* 135|95
*Bench Press weight should be done in no more than 2 sets.