Wednesday 2.2.22

WARMUP

10 min AMRAP

1 min cardio

5 Air Squats

5 Jump Squats

5 Box Steps/Jumps

5 Sit-ups

Then…

BB Warmup + Hang PC + Power Clean

STRENGTH

EMOM x 10

1 Deadlift + 1 Hang Power Clean + 1 Power Clean (from the ground)

*Build in weight

WOD

4 RFT:

Buy In: 50 Sit-ups

8 Power Cleans (Rx+ 185/135) (Rx 135/95) (Fit 95/65)

12 Burpee Box Jump Overs (Rx+ 30/24) (Rx 24/20) (Fit: Step Ups)

Buy Out: 50 Sit-ups

Stimulus: Moderate Time, Weight Moderate/Heavy, Moderate Conditioning

*Scale by weight first, then reps. If you can, jump today! Even if it’s on stacked plates.

OPTIONAL POST WOD

In As Few Sets As Possible:
200ft. Handstand Walk

**STRICT 8 min Timecap