WARMUP
10 min AMRAP
1 min cardio
5 Air Squats
5 Squat Jumps
5 Box Steps/ Jumps
Then…
BB Warmup + P Clean + Squat Clean + Push Jerk
STRENGTH
3 Position Squat Clean and Jerk:
–Find a heavy weight for the day
*High Hang, Hang, Floor
**Scale to Power Clean if needed
WOD
For Time- STRICT CAP 15 min
60 Clean and Jerk (Rx 135/95) (Fit 95/65)
*At the start of each minute do 5 Box Jump Overs, starting at minute 0:00.
Goal- Sub 13-minutes
**Scaling options: start the box jumps at minute 1:00 or scale the number of box jumps to try and finish under 13.
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
For Quality:
4 Rounds
50′ Farmers Carry (heavy)
20 Single Dumbbell Box Step Up (10 each)