Warm- Up
In 3 minutes Complete
400m Run
Then AMRAP Inchworms
In 3 Minutes Complete
400m Run
Then AMRAP Alternating Straight Leg Kicks into Reverse Lunge with OH stretch
Accessory
EMOM12
Push Up, Renegade Row, Turn & Press – Right 5 Reps
Push Up Renegade Row, Turn & Press – Left 5 reps
DB Pull Over – 10 Reps
WOD
30 Hang SA DB Snatches 50|35
1200m Run
30 SA DB Hang Clean and Jerks 50|35
1200m Run
30 SA DB Hang Clusters 50|35
Level 2- 40|25
Level 1- 30|20
ADV – 70|50
1200m run = 3 minutes out and 3 minutes in. Sub 1500m Row, 2 mile bike
Extra Work
Back Squat
E2MOM14
10 rep
8 rep
6 rep
4 rep
2 rep
2 rep
2 rep