Outdoors Primarily
Warm-up
2 rounds
50s work| :10s rest
With a Plate 45|25
-Muscle Clean to Overhead Press
-Seated Leg Raises Over a Standing Plate
-Plate Hug Squat
-Glute Bridge with Plate on Hips
-Deadbug with Arms Extended Plate hold
Accessory
2 Rounds
1 Minute Each Station
Banded Good Mornings
Banded Monster Walks
Banded Side Steps*
Banded Strict Press
*arms extended overhead with band tension where possible
WOD (25 Minute Cap)
For Time
50 Power Cleans 135|95
40 Front Squats
30 Shoulder to Overhead
EMOM- 20 Double Unders
Level 3- 115|80
Level 2- 95|65, 40-30-20 reps, 10 double unders or 20 singles
Level 1- 75|45, 30-25-15 reps, 10 double unders or 20 singles
ADV – 30 Double unders
Coaches Note – Scale the jump rope so it takes no longer than the first 20s of each round
Extra Work
75 T2B*
*Perform as fast and as few sets as possible. Every time you drop from the bar run 100m
ADV – 100 reps