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WARM UP
Ride or Row for 3 Min
2 rds
10 KBS
10 Box Step Ups
16 Russian Twists with KB
Dynamic Stretch
STRENGTH
Clean Warm Up
Clean and Jerk
5 Min AMRAP
1 Power Clean, 1 Hang Power Clean, 1 Jerk then
2-2-2 for load
WOD
For Time:
50 rounds of
1 Squat Clean 135/95
1 Burpee
1 Air Squat
1 Box Jump 24/20
1 Sit-up
Time Cap 20 min.
ICING
Couch Stretch
Foam Roll
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