Warm-up
2 Rounds
30s Work|10s Rest
-Burpees
-Step-ups
-Good Mornings
-Hang Muscle Clean
Midline
2 Rounds
30s Work|10s Rest
-Hollow Rock
-Single Leg V-up
-Forearm Plank Hold
-High Plank Knee Crosses
WOD (5 Round Cap- 32:30)
In 5 Minutes:
400m Run
15 Power Cleans 115|75
AMRAP Burpee Box Jump Overs
-Rest 90 Seconds-
*Repeat until you reach 60 Burpee Box Jump Overs
Level 2 – 95|55, 45 Burpee Box Jump Overs
Level 1 – 30 Burpee Box Jump Overs
ADV – 135|95, 75 Burpee Box Jump Overs
Run Subs = 500m Row, .7 Mile Bike or 150
Coaches Note – The Barbell Weight should be something you can cycle. Aim for 2 minutes or so on the BBJs the first round.
Extra Work
Work Up to a heavy weight for the Complex
1 Hang Power Clean
1 Hang Squat Clean
1 Squat Clean