Warm-up
15-12-9
Jumping Squats
Plank Up & Over Barbell
Mobility
Chest Lax Ball Rolling
Banded Stretch
Strength
EMOM 10
2 Push-press w/ 3 Second Controlled Negative
WOD
“Send it”
21-15-9
Clean and Jerk (115,75)
Burpee Lateral Jump
Intermediate- 75,55
ADV- 135,95
L1 – 15-12-9; 65/35
Coaches Tip
Focus on moving efficiently with the Clean and Jerks and break early and often to prevent yourself from red-lining.
Extra Work
14 Min AMRAP
200m Air Run
Max Muscle Ups
ADV – Wear a vest
Conditioning/Boot Camp (6:30AM Southie Green/4:45PM Southie Orange)
Every 5 Minutes for 30 Minutes
500m Row
10 Burpees over the Rower
X Calorie Bike
*Rest the remainder of the of the 5 Minutes, you should have no less than 45s to rest until the last few rounds if at all.