Warm-up
:30 on/:10 off
Burpees
Muscle Clean
Step Ups
Front Squat
Box Jumps
Press
Burpee Box Jumps
Mobility
Hamstring Rolling on the Box
Strength
Every 2 Minutes for 14 Minutes
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
WOD
30 Box Jumps
10 Clean and Jerks 155|105
30 Burpees
10 Clean and Jerks
30 Burpee Box Jumps
10 Clean and Jerks
Level 3- 135|95
Level 2- 115|75
Level 1- 95|55
Extra Work
3 Rounds
1000m Ski
20 DB Step Over 50|35’s