Outdoors Primarily
Warm Up
½ Tabata X 3
Bent Over Barbell Rows – (Overhand – Underhand – Static Iso Hold)
Muscle Cleans – (High Hang, Mid Hang – Floor)
STOH – (Press – Push Press – Push Jerk)
Jump Rope – Singles – Doubles – Doubles
Mobility
Full Body Roll
WOD
½ Tabata For Each Movement (8 Minutes total each round).
Rotate to the next movement, no rest between.
1. Row
2. Clean 135|95
3. Push Jerk 135|95
4. Double Unders
Rest 3 Minutes
Repeat 2 Times for 3x total
*Score is 4 different totals for the 3 rounds. Divide double unders by 3, single unders by 5
Level 2- 115|75
Level 1- 95|55
ADV- 155,105