WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
20 Sec. Handstand Hold
Then:
Hip Mobility
LIFT:
Clean + Clean & Jerk
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%
1 + 1 @ 90%
*Squat Clean & Jerk on all + reps.
**EX: 2 + 1 = 2 Cleans + 1 Clean & Jerk.
WOD:
“INTERVAL 6”
EMOM 15
MIN. 1 – 10 Thrusters (105/70)
MIN. 2 – 10 Bar Lateral Burpees
MIN. 3 – 10 C2B Pull Ups
Rest 2 Min.
AMRAP 5
7 Thrusters
7 Bar Lateral Burpees
7 C2B Pull Ups
POST WOD:
Roll & Stretch
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