Warm-up
10 Burpees
10 Good Mornings
8 Burpee Box Step Over
8 Romanian Deadlift
6 Burpee Box Jump Over
6 Deadlift From Floor To Top Of Knee*
*Pause in each position
Then with Long Band
2 Rounds
:30 Work/:10 Rest
-Banded Deadlift
-Side Steps with Band Overhead
-Banded Kick Backs*
-Monster Walk
*Switch Legs on Round 2
Strength
EMOM10
1 Deadlift @ 85%
*Warm-up to find 85% of your 1 RM, then complete 1 every minute for 10 minutes.
WOD
30 Hang Power Cleans 135|95
30 Burpee Box Jump Overs
30 Push-Jerks
L2 – 115/75
L1 – 95/65 – 20 Reps
ADV – If you complete the first part in under 6 Minutes
Rest 2 Minutes & Complete 15 Reps of Each. – 12 Minute Cap
Extra Work
5 Rounds
20|15 Cal Bike
3|2 Rope Climbs
ADV – 2|1 Peg Boards
Scaled – 10|7 Strict Pull Ups – Scale the # and/or use bands