Warm-up
5 minute flow + Clean and jerk warm-up
*OR*
6-8 min:
6 1DB Burpee deadlifts
8 Pike push-ups
12 Weighted glute bridges
Strength
EMOM x10, starting at moderate weight:
2 Power clean + Jerk
*OR*
3-5/side Single arm DB Hang clean and jerk
WOD
4 minutes on, 2 minutes off x3 sets:
400m run
20 KB Swings
AMRAP Box jumps in remaining time
1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through 1 warm up 3 heavy sets8 Push press 8 bent over row 10/10
10 minute ascending ladder, for quality:1-2-3-4-etc. unbroken kipping pull-ups1-2-3-4-etc. unbroken push-ups*At the point where you are unable to complete the reps ‘unbroken’ reduce by one
Cardio circuit 20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories
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