WARMUP
Strength
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.
Load = score
WOD
RX
3 rounds for time:
40 single Db oh walking lunges 53/35
20 box jumps 24/20
10 GHD sit-ups/ medball sit-ups
SCORE:
TOTAL TIME
Level 2
3 rounds for time:
40 single db oh walking lunges 25/35
15 box jumps 24/20
10 GHD sit-ups / medball
SCORE:
TOTAL TIME
Level 3
3 rounds for time:
30 walking lunges
15 boxjumps 12/16
20 sit-ups
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
3 sets:
5-15 GHD back extensions
Rest as needed.