Warm Up
All movements With Sliders
2 Rounds
:40 Work/:10 Rest
-Plank Drags*
-Glute Bridge
-Push-Up To Press Overhead Right Side
-Push-Up To Press Overhead Left Side
-Plank V-Ups or Knee Tucks
Mobility
Shoulder Rolling
Strength
E2MOM 12
Push-Press
3 Reps
Building
WOD (12 Minute Cap)
60 Clean and Jerks 115|75
for Time
Interrupted by
EMOM 4 Bar Facing Burpees
Level 3- 40 Reps
Level 2 – 40 Reps, 115|75
Level 1 – 30 Reps, 95|55
ADV- 135|95, 6 Burpees
Extra Work
100/80 Calorie Bike
E2MOM – 2/1 Rope Climbs
*WOD Starts on the Rope Climb. Rope climb shouldn’t take more than :30
Scaling Option – Strict Pull Up Sub = 4 for each rope climb
ADV – 120/100
2/1 – Pegboard