WARMUP
10 min AMRAP
1 min cardio
5 KB Deadlift
5 KB Swings
10 Box Step Ups
10 sit-ups
5 Scap retractions
5 Kip Swings
3 T2B
Then..
BB Warmup + Power Clean + Hang Power Clean
STRENGTH – off of your training max
Clean (power or squat- however you maxed)
5@65%
5@75%
5+@85%
*If you don’t know your 1RM, do 3 sets of 5 building in weight.
**Grip may be a limiting factor in the 5+ for that last set. Shoot for touch and go, but feel free to go to quick singles if needed.
WOD
For time:
10 Hang Power Cleans (Rx+ 205/145) (Rx 155/105) (Fit 95/65)
20 Single DB Box Step UPS (Rx+ 70/50) (Rx 50/35) (Fit 35/25)
30 Toes to Bar
40 Cal Bike
Goal: Sub 11 min
OPTIONAL POST WOD
1-2 Rounds
400m Run
30 mountain climbers
CrossFit Reserve 