WARM-UP:
Jog the box 4 min. or 400m Run weather permitting
2 Rounds of the Clean Warm-up
Dynamic Stretch
STRENGTH:
3 Position Squat Clean
2 Reps EMOM for 12 Min.
On the second rep of each minute, perform a SINGLE POWER CLEAN AND JERK
WOD: DOUBLE CROSSED
For Time:
10 * 9 * 8 * 7 * 6 * 5 * 4 * 3 * 2 * 1 *
Reps of
Clean and Jerk 115/80
* 30 Double Unders After Each Set *
ICING:
Muscle-up progressions
KOT – Tib Raises 20 Reps