Warm-up
With Class or Extra Work
Partner Strength
Clean and Jerk
Minutes 0-4 (155,105)
Minute 4-6 Rest
Minutes 5-8 (185,120)
Minutes 8-10 Rest
Minutes 10-12 (205,135)
Minutes 12-14 Rest
Minutes 14-15 (225,155)
ADV + 30/20LBS
WOD
21-15-9 reps for time of:
Hang Squat Cleans, 50,35dumbbells
Handstand Push-ups
Barbell sub (115,75)
Can also sub with Kettlebells
ADV- strict and kbs (53,35)
EXTRA
10-9-8-7-6-5-4-3-2-1
DB Burpee Step up & Over Box (50/35)
Bike for Calories x2