Outdoors Primarily
Warm-up
10-8-6* (10 Minute Cap)
-Squat Morning
-Strict Press with Feet in landing position for Split Jerk
-Muscle Clean
*100M Run after each round
Strength
E2MOM12
Squat Clean and Jerk
2 Reps
WOD
800m Run
21 Power Cleans 135|95
600m Run
15 Power Cleans
400m Run
9 Power Cleans
Level 2 – 115|75
Level 1- 95|55
ADV – 155|105
Coaches Note – Choose a weight where you can complete 5+ touch and go reps with.
Extra Work
8:00 Ascending Ladder
2 Strict Deficit HSPU 4”|2”
12/10 Calorie Bike
(go up by 2s, Bike stays the same)
L3 – Strict HSPU no Deficit (switch to kipping if/when strict goes)
L2 – Strict HSPU with an AB Mat or Kipping HSPU
ADV – 15/12 Calorie Bike
3:00 Rest
3 Rounds
1:00 Max Distance Handstand Walk
1:00 Rest
L3 – Walk toward wall or Wall Climbs
L2- Push Ups