Warm-up
3 Rounds
10 Burpees
8 Muscle Clean*
6 Strict Press
4 Inchworms
*Hang – Mid Hang – Mid Shin
Mobility
Hamstrings
Shoulder rolling
Strength
E2MOM12
Power Clean
3 Reps
WOD
4 Rounds
In 3 Minutes
12 Deadlifts 155|105
9 Hang Power Cleans
6 Shoulder to Overhead
AMRAP
Bar Facing Burpees
Rest 1 Minute
Score= total burpees
Coaches Note – The weight is meant to be Heavy. You should have less than 2 minutes to complete the burpees. If you are keeping it light, complete 2 rounds of the barbell sequence “DT” and then the burpees.
Level 3- 135|95
Level 2 – 115|75
Level 1- 95|55
ADV- Complete 2 Rounds in each 3 minute Interval
Extra Work
21-15-9
Assault Bike Cals
GHD Sit ups
Rest 3 Mins
21-15-9
Ski Cals
T2B