Warm-up
400M Run
Then
12 – 9 – 6
-Muscle Clean*
-Push-Up**
-Good Mornings
*High Hang, Mid Hang, Floor
**Regular Push-Up, Diamond Push Up, Clapping Push-up
Mobility
Pigeon Stretch
Calf Stretch
WOD
21 Burpee Lateral Jumps
21 Power Cleans 115|75
200m Run
18 Burpee Lateral Jumps
18 Power Cleans
300m Run
15 Burpee Lateral Jumps
15 Power Cleans
400m Run
12 Burpee Lateral Jumps
12 Power Cleans
600m Run
9 Burpee Lateral Jumps
9 Power Cleans
800m
Level 2 – 95|65
Level 1 – 75|45
ADV – 155/105
Extra Work
Not For Time
15-12-9-6
DB Bench Press
Bent Over Row Each Arm