Warm Up
4 rounds x 20 secs on / 10 secs off:
Lateral Line Hops
Air Squats
Plank Position Shoulder Taps
Snatch Grip Push Press
Weightlifting
I. Every 2 mins x 6 sets: Squat Cleans + Push Press
6 x 2 + 1 reps
II. Every 2:30 x 9 sets: Deadlifts
1x6 at 75% 1RM
1x3 at 82% 1RM
1x2 at 88% 1RM
1x6 at 75% 1RM
1x3 at 82% 1RM
1x2 at 88% 1RM
1x6 at 75% 1RM
1x3 at 82% 1RM
1x2 at 88% 1RM
WOD
For Time
18 Toes-to-bars
30 Row Calories
12 Squat Cleans
18 Toes-to-bars
30 Row Calories
9 Squat Cleans
18 Toes-to-bars
30 Row Calories
6 Squat Cleans
RX Squat Cleans-
185/125 lbs
205/145 lbs
225/155 lbs
Scaled Squat Cleans-
155/105 lbs
165/115 lbs
185/125 lbs
Accessory Work
EMOM 12
1st 1 min Plank Hold
2nd 8 Strict Toes to Bar
3rd 40 secs L- Sit / Hollow Hold
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