Outdoors Primarily
Warm Up
:30 work/:10 Rest
-Lateral Up/Overs
-Strict Press
-BB High Pull From Mid Hang
-BB Front Squat with 2 second pause
:30 Rest
1:00 of Each no rest
-Box Jumps with Step Over
-Push Press with 5 Second Pause in overhead position
-BB Muscle Clean
-BB Thruster
Mobility
Box Stretching
Calf and World’s Greatest
Strength
E2MOM14
1 Power Clean
1 Hang Squat Clean
1 Jerk
WOD
14 Minute AMRAP
21 Box Jump Overs
15 Hang Power Cleans 115|75
9 Thrusters
Level 2 – 95|55
Level 1 – 75|35
ADV – Get more Reps
Extra Work
5x
200m Shuttle Run
Rest 1:1
Start at the 300m, sprint to the 400m, sprint to the 200m and sprint through the 300m finish. Touch the ground at each turn around and stop facing the same direction each time.